Loop Band Monster Exercises
These Theraband loop bands are specifically designed to be able to do strengthening exercises. There are a variety of different way you can use them, and they can help with many kinds of injuries ranging from shoulders and elbows to knee’s and Hips. For knee and lower limb strengthening it is great to put them […]
Neck stretch
Sit up straight and gently tilt your head to one side, then gently tuck your chin in and pull the shoulders down towards the floor. You will feel a little stretch on the open side and hold for 20-30 seconds. Repeat on the other side. If one side feels tighter than the other stretch this […]
Stick Shoulder Extension
I love this exercise and find it really helpful to work on extension in the upper back and shoulders for people who find themselves in fixed postures at work. It’s simple and easy and all you need to do is grab a ruler, stick, broom, tie, anything really that you can hold behind your back […]
Thoracic extension over the towel
This is one of my absolute favourite exercises for necks, backs and shoulders. It helps to open up your chest and reduce stiffness and tension through the upper back and in doing so releases a lot of pressure around neck too. Grab a towel and roll it up firmly to so create a little cylindrical […]
CHIN TUCKS – DEEP NECK FLEXOR ACTIVATION
‘Chin tucks’ activate the deep stabilising muscles of your neck. These muscles are often not working as well as they should in people with neck pain or in people who have sedentary jobs, especially those in front of computers all day. Working your deep neck flexors helps to reduce stress and strain on your neck. […]
Wall Climbs
A simple but well used active-assisted shoulder range of movement exercise is the wall climb. Simple climb your arm up the until end of range mobility or pain restricts. You can even give a little stretch a end of range. Repeat 2-5 times per day with sets of up to 20. | A simple but […]
Pulley Exercises
A well-known shoulder exercise during rehabilitation is using a pulley system. The most affordable and common is the over-door system. Helping the affected side with the un-affected side to assist it in regaining or maintain full mobility within pain limits. I recommend doing this 2-5 times per day. | A well-known shoulder exercise during rehabilitation […]
Active-Assisted Shoulder Flexion
As your shoulder improves it now becomes important to do exercises that require some active movement of the shoulder. The simplest of these are where you use the other arm/shoulder to assist in the movement. Lying supine/on your back, knees bent to take pressure off your lower back, use your other arm to assist your […]
Shoulder Pendular exercises
The easiest and simplest form of shoulder rehabilitation exercises. Can be performed by just about everyone, even people who have severe shoulder injuries and those with post-operative shoulders. You want to swing the hand/shoulder with an element of control and limit the movement a little so as not to irritate it further. I would recommend […]
Shoulder Rehabilitation Exercises
Sandy from Logan Physiotherapy demonstrates simple shoulder exercises for early stage shoulder rehab and body awareness to improve shoulder positional awareness progressing to scapular (shoulder blade) position and control. Standing and reverse bar run the shoulder through a restricted range of movement, the bar gives feedback to position in space and directs the shoulder through […]
