LEVEL 2. Strengthening exercises should not increase pain.If the discomfort you may have prior to the exercising is unchanged during the exercising is acceptable. However, If increased pain during the exercises, decrease the resistance. If pain continues, go to another exercise. If increased pain remains several hours after the exercises and is unchanged with ice packing discuss it with physician or physical therapist.
Exercise once at Level 1 and at level 2 on alternate days. Increase resistance every 5 th session, not increasing resistance more than 10 %. Try to keep each exercise session 12 to 15 minutes. Always, apply ice packing after exercise for 15 minutes. If pain has subsided use ice packing after the strengthening exercises only.
Level 2 Strengthening Shoulder Flexion with therapeutic tubing overhead
Attach tubing to bottom of doorway with special attachment or use small piece of rope/cloth and tie knot and place it in top of doorway.
Stand sideways grasp one handle with both hands pull it across the body and rotate the trunk, keeping arms straight (do not lock elbows) overhead. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Return slowly to starting position. 10 Reps. Reverse position and repeat 10 reps.
Level 2 Strengthening Shoulder Extension Standing
Attach tubing to middle of doorway with special attachment or use small piece of rope/cloth and tie knot and place it in top of doorway. Face doorway grasp handles, arms straight (do not lock elbows). Pull arms back past the waist. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.
Level 2 Strengthen Shoulder External Rotation Standing
Attach tubing to middle of doorway with special attachment or use small piece of rope/cloth and tie knot and place it in top of doorway. Stand sideways. Grasp handles arms bent to 90 degrees. Keep left elbow against the side, pulling arm outward, hold for 5 second. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps. Reverse position and repeat.
Level 2 Strengthen Shoulder Flexion Overhead Standing
Attach tubing to middle of doorway with special attachment or use small piece of rope/cloth and tie knot and place it in top of doorway. Face away from the doorway Grasp handles, step forward take both arms up toward ceiling. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.
Level 2 Strengthen Bilateral Shoulder Abduction
Grasp tubing at your side, pull the tubing away from the body to shoulder level. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.
Level 2 Strengthen Shoulder Extension/Scapular Adduction
Grasp handles behind back. Take arms out sideways. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.
Level 2 Strengthen Triceps/Shoulder Extension Standing
Grasp tubing as shown, slowly straighten each arm. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.
Level 2 Bilateral Shoulder Flexion Supine
Lie in table with legs extended. Take tubing around the feet grasp handles at the side. Slowly raise arms overhead. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.
Level 2 Strengthen Horizontal Abduction supine
Lie supine on table with legs extended. Grasp tubing overhead, slowly take arms apart. Stabilize the pelvis, exhaling at the same time, hold 5 seconds. Inhale and return slowly to starting position. 10 Reps.