43% Fewer Shoulder Surgeries

Sweden Exercise Descriptions

Exercise #1 - Scapular Retraction

Place a strap on a piece of tubing in the door on the hinge side and close the door so that the tube is attached at belly button height. Facing the door and hold each end of the tube with your hands. Back away from the door until your arms are pulled in front you and the tube is stretched. Begin the exercise by keep your arms straight and slowly bring your hands back and down until your wrists are slight behind your hips at the same time squeeze your shoulder blades together as much as possible. Hold this position for a count of 2 then slowly return to the starting position. Focus on completely squeezing your should blades together and slightly downward while keeping your neck and chest relaxed. The motion should be slow and very smooth. Repeat this movement 15 times then rest for 30 seconds. Repeat this set of 15 movements 3 times, resting between each set.

Exercise 2a - Supraspinatus (To be done during weeks 1-8)

Put the pulley strap or bracket over the top of the door and close the door to hold up the pulley. Facing away from the door and slightly turned toward the sore side holding the handle of the pulley with the good arm’s hand and around the affected arm’s wrist. Hold a weight in the affected side hand. Use your good arm to pull down on the pulley cord elevating the sore arm to shoulder height. The affected arm is now straight and positioned half way between directly out to the side and directly in front of you (45 degree angle) at shoulder height. Now using the affected arm‘s muscles hold the arm up while releasing the lift from the pulley by raising the good arm. Slowly allow the affected arm to return to your side over a count of 5. Make sure to keep the shoulder blade on the affected side from moving and the thumb of the affected hand pointing up. Repeat this exercise 10 times resting for 30 seconds and repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15. There will be slight pain with this exercise that very minor and should resolve within a few minutes (5-10) after the exercise session is completed. If there is no pain, increase the weight until there is slight discomfort during the lowering movement of the exercise.

Exercise 2b - Supraspinatus (to be done during weeks 9-12)

Hold a weight in the sore arm’s hand with the palm facing forward and the thumb pointing up. Without moving the shoulder blade and keeping the arm straight, slowly lift the hand up to shoulder height in a direction half way between directly in front of you and directly out to the side (45 degrees). Hold for a count of 2 then slowly lower it back to your side in a count of 5. Repeat this exercise 10 times resting for 30 seconds and repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15.There will be slight pain associated with this exercise. It should be mild and resolve within 5-10 minutes of finishing the exercise. If there is no pain, increase the weight until there is slight discomfort during the exercise. Do not increase the weight above what you can lift without moving the shoulder blade. It is more important to do the exercise without shoulder blade movement then to have discomfort during the exercise.

Exercise 3a - Infraspinatus/Teres Minor (to be done during weeks 1-8)

Lay on your side with the sore shoulder up. Support your head with a pillow. Place a small rolled towel between your side and your arm. Hold a weight in your sore arm’s hand with your elbow bent to 90 degrees. Using your good arm, lift the affected side’s hand and weight towards the ceiling keeping the elbow bent until it is just above the level of the body. First, hold the sore side shoulder blade from moving, now release the good arm from the hand and weight, and begin slowly lowering the weight over a count of 3. Repeat by using your good hand and arm to lift the affected hand and weight to the starting position. Repeat this exercise 10 times resting for 30 seconds and repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15. There will be slight pain associated with this exercise. It should be mild and resolve within 5-10 minutes of finishing the exercise. If there is no pain, increase the weight until there is slight discomfort during the exercise. Do not increase the weight above what you can hold without moving the shoulder blade. It is more important to do the exercise without shoulder blade movement then to have discomfort during the exercise.

Exercise 3b - Infraspinatus/Teres Minor (to be done during weeks 9-12)

Lay on your side with the sore shoulder up. Support your head with a pillow. Place a small rolled towel between your side and your arm. Hold a weight in your sore arm’s hand with you elbow bent to 90 degrees. Slightly squeeze your sore shoulder blade toward the middle and hold it from moving. Keeping the elbow bent to 90 degrees slowly lift the weight toward the ceiling to a level just above the level of your body over a count of 3. Hold the top position for a count of 2 then slowly lower the weight, over a count of 3, back to the beginning position without allowing your shoulder blade to move. Repeat this exercise 10 times resting for 30 seconds and repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15. There will be slight pain associated with this exercise. It should be mild and resolve within 5-10 minutes of finishing the exercise. If there is no pain, increase the weight until there is slight discomfort during the exercise. Do not increase the weight above what you can hold without moving the shoulder blade. It is more important to do the exercise without shoulder blade movement then to have discomfort during the exercise.

Exercise 4a - Serratus Anterior (to be done during weeks 1-8)

Lay on our back with a comfortably heavy weight in each hand. If desired, support your head with a pillow. Reach both hands toward the ceiling. This position, with arms extended straight above the chest, will remain the same throughout the exercise. Keep the elbows straight and the hands at shoulder width apart. Slowly, moving only the shoulder blades, round your back and extend your hands as far a possible toward the ceiling, directly above your chest. Hold at the top for a count of two. Slowly return to the starting position by pinching your shoulder blades together in back. Done properly, this squeezing motion will lift your chest, as your arms remain straight overhead. Note that the exercise is using only your shoulder blades to cause your arms to move up toward the ceiling and back down. The movement should be very smooth and controlled, keeping both arms extended and the hands the same distance apart throughout the movement. Repeat this up and down movement 10 times then rest for 30 seconds. Repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15.

Exercise 4b - Serratus Anterior (to be done during weeks 9-12)

Start this exercise on hands and knees in a modified pushup position (e.g. Knees together; hands shoulder width apart; head, spine and buttocks in a straight line). Allow the shoulder blades to relax and pinch together as your straight body moves slightly towards the floor. Now, moving only the shoulder blades, round your back and push your chest as far towards the ceiling as possible holding it there for a count of two. Slowly and with control, return to the starting position of shoulder blades squeezed together. This is like doing a pushup by moving only the shoulder blades while keeping the arms straight and relaxed. Repeat this up and down movement 10 times then rest for 30 seconds. Repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15. Focus on doing the movement slowly and smoothly with good control.

Exercise 5a - Infraspinatus/Teres minor combined with Scapular Retractors. (To be done weeks 1-8)

Begin by standing with your elbows bent to 90 degrees, your forearms parallel and holding the ends of a tube in each hand. Now squeeze your shoulder blades together while spreading your hands apart to stretch the tubing. Hold this position for a count of 2 then slowly relax. Keep your forearms parallel to the ground. Repeat this exercise 10 times then rest for 30 seconds. Repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15. Focus on doing the movement slowly and smoothly with good control in fully squeezing the shoulder blades together.

Exercise 5b – Infraspinatus/Posterior Deltoid combines with Scapular Retractors (do in weeks 9-12)

Begin by standing with your arms out in front of you, the upper arms parallel to the ground and your elbow bent so the forearms are perpendicular to the ceiling. Hold the ends of a tube in each hand. Now squeeze your should blades together while spreading your hands apart to stretch the tubing. Hold this position for a count of 2 and then slowly relax. Keep your upper arms parallel to the ground, the wrist straight and the forearms pointing perpendicular to the ceiling. Repeat this exercise 10 times then rest for 30 seconds. Repeat that set of 10 exercises 3 times resting between each set. As you improve and can perform the exercises with good control, increase to 3 sets of repetitions to 15. Focus on doing the movement slowly and smoothly with good control in fully squeezing the shoulder blades together.

Exercise 6 - Posterior Shoulder StretchStand near a door frame.

Holding the arm elevated in front of you, place your affected arm’s hand on your good shoulder and support the sore arm’s elbow with your good hand. Now lean the affected side of the body into the door frame so that the sore side shoulder blade is pushed against the frame. Now use your good hand under the sore arm’s elbow to pull the sore arm across in front of you. The door jamb holds the shoulder blade from moving while the arm is being moved in front of your body so that a stretch is felt in the back of the shoulder joint Hold each stretch for 30 seconds and repeat 3 times. The stretch should be very comfortable without ANY discomfort. Take up the slack as the muscles relax to increase the stretch.