Stretch wrist extensors straight arm. Perform 1 set of 10 Repetitions, once a day. Hold exercise for 10 Seconds.
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1 Page: 1 of 7 Comment: Make sure you ice shoulder after throwing. 20 minutes. Stretch wrist extensors straight arm Begin with elbow straight. With other hand, grasp at thumb side of hand and bend wrist downward. To increase the stretch, bend wrist toward small finger. Stretch wrist flexors straight arm pron Grasp fingers of one hand with other hand. Keeping elbow straight on involved arm. Pull back hand gently, as shown. PROM elbow sup/pron w/self Grasp your involved arm at wrist or hand. Rotate wrist and forearm through available range, and return to start position. Use a firm, yet soft grip, cradling arm. Do not squeeze over bony areas.
2 Page: 2 of 7 AROM shld circum bil Begin with arms straight out from body as shown. Move arms in circles. Alternate clockwise and counter-clockwise. Perform 3 sets of 10 Repetitions, AROM shld elev/retract bil (shld rolls) Stand or sit, raise shoulders upward toward ears, and roll backwards. Return to start position. Perform 3 sets of 10 Repetitions, AROM shld pendulum Lean over table as shown, supported by uninvolved arm. Allow involved arm to hang freely. Use trunk movement to swing arm in circles, side to side, and front to back, as shown. Counter clockwise, Clockwise and across the body. Perform 3 sets of 10 Repetitions,
3 Page: 3 of 7 Stretch shld capsule posterior w/arm Bring involved arm across in front of body as shown. Hold elbow with other arm. Gently pull across chest until a stretch is felt in the back of shoulder. Stretch Rhomboids, wrist flexors bil (front) Interlock fingers of both hands. Straighten arms in front, palms facing outward. Hold and repeat. Stretch cerv/thoracic/arm neural Stand with left arm on wall, hand backward as shown. Slowly turn body outward until as stretch is felt across chest. Slowly turn neck to right until a stretch is felt down the front of arm.
4 Page: 4 of 7 Stretch Pectoral standing uni Stand with arm on doorway as shown. Gently turn away, keeping back straight. Return to start position and repeat. Repeat with other arm. Perform exercise with hand at different levels. AROM shld ER/IR supine Lie on back. Move right arm out to side to 90 degrees. Bend elbow to 90 degrees with hand pointed upward, thumb in toward body. Place left hand on front of right shoulder. Slowly lower back of right hand to floor. Return to start position. Next, lower palm to floor. Repeat with other arm. The hand on front of shoulder should keep the shoulder from rising up as the arm rotates. You can use a bat to help push arm downward. Stretch shld ER uni w/cane Position cane behind arm and grasp handle in hand as shown. Hold end of cane with other hand. Slowly push up on end of cane until a gentle stretch is felt in the shoulder. You can use a bat for this exercise. Use Cane.
5 Page: 5 of 7 Stretch shld IR w/towel Place involved arm behind back as far as possible. Hold other arm over shoulder with towel as shown. Grasp towel with involved arm. Slowly pull upward with uninvolved arm until a gentle stretch is felt. Hold, relax and repeat. Stretch shld ext bil Grasp hands behind back. Move arms backward until stretch is felt across front of chest and shoulders. Relax and repeat. Stretch Triceps Begin with arm at side. Bend elbow of involved arm. With other arm, slowly lift arm overhead, keeping elbow bent. Relax and repeat.
6 Page: 6 of 7 Stretch Lattisimus/Obliques stand Raise right arm overhead behind head, holding with left arm. Bend knees slightly to provide better balance. Pull arm as you bend trunk to left. Repeat with other side. Stretch Pectoral standing w/shld ER Stand at doorway with forearms on doorframe, elbows bent to 90 degrees. Keep back straight and step forward with one leg until a gentle stretch is felt across chest and in front of shoulders. Stretch Rhomboids stand at door Hold onto door jamb or other rigid support with both hands. Keep elbows straight and lean back as shown, until a gentle stretch is felt between shoulder blades.
7 Page: 7 of 7 AROM thoracic rotn w/cane Sit with good posture. Place cane or bat behind neck on shoulders. Rest arms on cane or bat. Look over left shoulder and twist to left. Return to start position and repeat to right. Use Cane.
Perform 2 sets of 10 Repetitions, once a day.
Page: 1 of 10 Resist wrist ext w/wt Grasp weight with hand. Place forearm on table with hand off edge of table, palm down as shown. Move wrist upward. Resist wrist flx w/wt Grasp weight with hand. Place
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