IN MOTION FITNESS HOW TO
A fitness assistant at your gym can instruct you on how to use the machines safely. If you have access to a fitness center, this exercise can also be performed on a weight machine. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. You should feel this exercise at the back of your shoulder and into your upper backĮquipment needed: Use an elastic stretch band of comfortable resistance.
Main muscles worked: Infraspinatus and teres minor Performing the exercises 2 to 3 days a week will maintain strength and range of motion in your shoulders. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Infraspinatus (supporting the shoulder joint).Supraspinatus (supporting the shoulder joint).Teres muscles (supporting the shoulder joint).Deltoids (front, back and over the shoulder).Target Muscles: The muscle groups targeted in this conditioning program include: Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Keeping these muscles strong can relieve shoulder pain and prevent further injury.įlexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Strength: Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. This is a general conditioning program that provides a wide range of exercises. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Rotator Cuff and Shoulder Rehabilitation ExercisesĪfter an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
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