Upper Limb

Disclaimer: The exercises below are for information purposes only.  Although the exercises here are suitable for most of our patients, they have undergone a full examination and will only be prescribed these exercises if they will help their recovery.  In some cases these examples may not help or if performed incorrectly could make your condition worse. Do not attempt these exercises unless they have been prescribed for you.

Scapula setting

Start Position – Lie on your stomach with your head relaxed, a pillow or towel placed under your forehead can make this more comfortable.

Exercise – Lift your shoulders off the floor by drawing your shoulder blades back and down towards your opposite hip. Hold this position for ten seconds then relax the shoulder back down.

Pointers – You should not be pushing through your hands when you do this.Turn your hands so the thumbs are pointing down to the floor. Maintain contact with your thumbs and the floor throughout the exercise but they should be only lightly touching the floor and not pushing into it.

Repeat as directed by your physiotherapist.

Rotator Cuff in side lying

Start position -Lie on your uninjured side. Relax your head and neck, a pillow may help with this. Draw your shoulder blade back and down towards your opposite hip. Your elbow should be in line with your trunk and the elbow flexed to ninety degrees.

Exercise -Keeping your wrist relaxed, pivot your forearm around your elbow, lifting your hand away from the floor through pain free range then return it down to your starting position.

Pointers -Your arm should not move away from your trunk during the movement. Ensure that your shoulder blade does not drop forward as you lower the hand to the floor.

Progression – place a small weight in your hand and repeat the exercise.

Repeat as directed by your physiotherapist.

Eccentric wrist extensions

Start Position – Sit with your forearm resting on a table and your wrist hanging over the edge. Hold a light weight in your hand.

Exercise -Lift the wrist to an extended position with your uninjured hand. Slowly lower the wrist through range into full flexion then raise it into extension with the uninjured hand again.

Pointers – Do not lift the weight into extension with the injured hand as this could aggravate the condition.

Repeat as directed by your physiotherapist.

Rotator cuff on exercise ball

Start Position – Lie on your stomach over an exercise ball with your chest supported on it. Draw your shoulder blades back and down towards the opposite hip. Lift your arms out to the side at ninety degrees, with the elbows also bent to ninety degrees and wrists pointing at the floor.

Exercise – Rotate around your elbows so the forearm becomes horizontal with the floor. Hold this position for ten seconds.

Pointers - Ensure that the wrists do not drop below the height of the elbows throughout the exercise. Keep your wrists relaxed and do not extend them.

Progession - add small weights to your hands.

Repeat as directed by your physiotherapist.