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Shoulder

From: Brendan Nichols <nicholbd@gmail.com>
Date: Thu, May 19, 2011 at 6:02 PM
Subject: Re: shoulder rehab
To: Mike Malloy <mwmalloy@gmail.com>


shoulder stuff:

first, warm up your shoulder. 
-if you have a heating pad or something, this is the best way since it actually warms the muscles. 
-if you dont have a pad, carefully move and stretch your shoulder until it feels warm and loose. but until its warm, dont stretch to the max of your range of motion. 8-10 min

next, stretch.
-stand in front of a wall, placing your hand on the wall straight in front of you. walk up the wall with your fingers, and inch closer to the wall, walking up it as high as you can. keep your back straight (try not to lean to the left) and make sure this is a controlled motion (no bouncing). walk back down. 2 sets of 10 with a rest in between the sets.
-stand in an open doorway and put both your arms our to the side, elbows bent at 90 degrees so your fingers are pointing up and rest your forearms and hands on the door frame. keep your back straight and lean forward into the doorway to stretch. breathe. hold for ~15sec, relax, repeat a few times.
-turn so you are facing sideways in the doorway. grab the top of the doorframe with both hands and dont actually hang from the doorway but let your weight stretch your shoulder. breathe. hold for ~15sec, relax, repeat a few times.
-do any other shoulder stretches you want to try and target problem area.

resistance exercises.
-take your kickball. put your elbow at your side, bent at a 90 degree angle so you look like a gunslinger. face the wall. make a fist with your right hand and stand so that the kickball rests between your fist and the wall. now compress the kickball by moving your right arm forward. dont lean your body into the motion, just isolate your shoulder. compress the kickball as much as you can and hold for 10 seconds. breathe. relax. compress again. do this 15 times.
-turn 180 so your back is to the wall. with your arm in the same position, position the kickball between your elbow/the back of your arm and the wall. push your arm back to compress the kickball. compress it as much as you can and hold for 10 seconds. breathe. relax. compress again. do this 15 times.
-now stand sideways to the wall and compress the kickball by pushing your arm outward. compress it as much as you can and hold for 10 seconds. breathe. relax. compress again. do this 15 times.
-now stand the other sideways and compress the kickball by pulling your arm inward (you should stand around a corner or in a doorway so your body isnt in the way). compress it as much as you can and hold for 10 seconds. breathe. relax. compress again. do this 15 times.
-Rest and repeat those 4 positions 2 more times. 

strengthening exercises.
-take that band. tie one end to a doorknob. standing sideways to the door, arm like in the last exercise (elbow at your side, bent at 90 degrees). stand so that the band has no slack and a little resistance. now keeping your elbow at your side, stretch the band by pulling it across your stomach. so your hand is going from straight out in front of you across your stomach towards your left hip. nothing else moves. dont twist your body. do this 15 times.
-now 180 and do the same thing, pulling the band away from you. so your hand starts out in front of you and pulls the band away from your body. do this 15 times.
-rest and do 2 more sets on each side.

-take light weights in each hand (5lbs or less) and do 3 sets of 10 lifts with arms: straight out in front of you and then straight out to your sides. make sure youre breathing and the motion is slow and controlled.
-then bend forward 90deg at the waist and do 3 sets of 10 lifting your arms upward behind you. make sure youre breathing and the motion is slow and controlled.

do any other kind of lifts/push-ups you think would be good depending on where your shoulder is at, but dont underestimate these seemingly simple exercises cuz often times i was sore the next day after doing them.

stretch however you like. (i usually incorporate some motions with a frisbee since they are a little out outside of your normal motions. and it makes me feel like a baller as long as no one is watching.

ice.

hope that helps some. 

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