– I’m going to go ahead
and show you some advanced
strengthening exercises. These can be done anywhere from
8 weeks to beyond 12 weeks. Talk to your physician
and/or therapist about when to start these. The first one
is forward flexion. So, the band anchor
is behind Bryson. He starts with this arm
at the side. You can place the band
to the inside because many times,
when you do this exercise, if it’s on the outside
of your arm, it catches the hair
on the outside of the arm. So, you’re going to go ahead
and reach forward. He’s reaching to about
shoulder level. So, the hand will go
to about shoulder level, bring it back. Like we’ve discussed with
the other exercises for bands, 2 to 3 seconds
doing the motion. Go ahead again. Hold it out there for a second,
bring it back. If it really was painful
to get it that high, then move in a relatively
pain-free range. So, if that’s as far
as you can get, then go to there. Over time, you’ll build up
to the point where you can get it through
the full arc of motion. Two sets of 10,
3 sets of 10, progressing to
3 sets of 15. The next exercise
I’m going to show you is an advanced exercise, and we’re going to follow
the same principles as we’ve followed
with the ones in the past. So, I’m going to ask Bryson
to put his arm in the 12 o’clock position,
and he’s going to step away and take up that slack
in the band. All right,
so you move the body until the slack in the band
is just taken up. I’m going to have him
set his shoulder blades, pinch the shoulder blades together. Now he’s going to lift his arm out to the side. The hand and elbow
are moving together. So, you don’t want to do that. That will bother your shoulder
if the elbow leads the hand. If anything, you can allow
a little bit of the hand to lead the elbow, but for the most part,
they should be moving together. You’ll be instructed to raise
the arm about 45 degrees, halfway up to shoulder level. So, you’ll start
to that position, bring it back down. So, take a couple seconds
to reach that position, you hold it for a second,
bring it back down. Your shoulder blade is pinched. Every so often, you may have to
reset your shoulder blade to make sure it’s actually in
that kind of retracted position. Do these 2 sets of 10,
3 sets of 10, 3 sets of 15. Your therapist
may progress the range of which you move through. You might start moving
up to 70 degrees over time. Again, that would be based on
that therapist’s discretion. The next advanced exercise
is external rotation with the arm
in some degree of elevation. So, Bryson is going to sit
next to the table, standard
kitchen/dining room table. His arm is not going to be
straight off to the side. It’s a little bit forward. His elbow is bent
at a right angle. He’s got to hold the band
in his other hand which is down on his knee,
and he has set the tension where the slack in the band
is just taken up. So, from this position, he’s going to set
his shoulder blades, kind of pinch
that shoulder blade back. He’s going to rotate the arm
or the hand outward to the point where
it’s in line with his arm, and as Bryson looks to the side and as you look to the side
of your own arm, you’ll see where your hand
lines up with your arm. Bring it back and forth. We follow the same principles. It takes about 2 to 3 seconds
to do the motion. You hold for a second, and then you return it
to the start position. You’ll do that 10 repetitions,
2 sets of 10, progress to 3 sets of 10, progress to 3 sets of 15, and that’ll be based upon, do you have pain
during and/or afterwards.

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