Before you start The exercises de...

Before you start

The exercises described below (see Pictures 1 end 4) are to help you strengthen the muscles in your shoulder (especially the rotator blow muscles). These exercises should not cause you pain. If the exercise give pain tos stop exercising. Start again using a lighter weight.

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examine at the pictures with each exercise in such a manner you can use the right position. Warm up this way before using the weights: make tense your arms and shoulders, and do pendulum exercises. To do them, bend from the waist, letting your arms hang down. continue your arm and shoulder muscles relaxed, and prompt your arms slowly back and forth. Perform each exercise slowly: lift your arm to a dull count of three and lower your arm to a moderate count of six.

Now add the weights. Use a light enough weight that you do not achieve tired until you have done the exercise 20 to 30 times. Add a little weight each week (but not at any time so much that the weight causes pain). Start with 2 ounce the first week, prompt up to 4 ounces the other week, 8 ounces the nearest week, and so on. preserve repeating each exercise until your arm is tired.

Each time you finish doing all four exercises, confine an ice pack on your shoulder for 20 minutes. It is best to use a plastic bag with ice cubes in it, or a bag of frozen peas, not gel packs. If you do all four exercises 3 to 5 times a week, your rotator box muscles will become stronger, and you will earn back normal strength in your shoulder.

COPYRIGHT 2003 American Academy of Family Physicians

COPYRIGHT 2003 Gale Group