Shoulder: Rotator Cuff Home Exercise Program ? Prone

Shoulder: Rotator Cuff Home Exercise Program - Prone

Begin all
of the following exercises in the described position:
Lie on stomach, pillow support under stomach, head positioned
neutrally with towel roll under forehead and arm hanging off
the

table.

1.
Prone Retraction (shoulder blade setting position)
While attempting to keep arm hanging, move shoulder
blade toward spine.
Hold 5 seconds.
Begin
Progress to sets of .
sets of .


2. Prone Shoulder Extension with External Rotation
Set shoulder blade as in #1.
Turn palm toward floor.
Bring arm away from floor to your side.
Hold 5 seconds.
Return hand toward floor.
Release

shoulder blade set position.
Begin
Progress to sets of .
sets of .


3.
Shoulder Row
Set shoulder blade as in #1.
Bring hand away from floor as you bend elbow.
Emphasis is on bringing shoulder blade toward spine.
Hold 5 seconds.
Return hand toward floor.
Release

shoulder blade.
Begin
Progress to sets of .
sets of .

Continued

The information presented is intended for general information and
educational purposes. It is not intended to replace the advice of your
health care provider. Contact your health care provider if you believe
you have a health problem.



Shoulder: Rotator Cuff Home Exercise Program - Prone, Page 2

4. Horizontal Abduction (thumb up)
Set shoulder blade as in #1.
Point thumb toward ceiling.
Lift arm out to side at eye level (100º)
Hold 5 seconds.
Return hand toward floor.
Release

shoulder blade.
Begin
Progress to sets of .
sets of .

5. Prone External Rotation (6-step exercise)
Set shoulder blade.
Raise

elbow straight out to the side, to just below table
level, letting elbow bend to 900.
Rotate shoulder by moving back of hand upward
toward ceiling.
Hold 5 seconds.
Derotate

arm. Lower elbow toward floor.
Release

shoulder blade.
Begin
Progress to sets of .
sets of .

6. Prone Scaption Arm Raise - Lower Trapezius Exercise
a.
Begin with arm supported above head on table, elbow bent.
Raise

arm off table.
Hold 5 seconds.
Begin
Progress to sets of .
sets of .

b. Begin with
arm hanging off table, turn thumb
toward ceiling.
Raise

arm forward to position below level of table.
Hold 5 seconds.
Return hand toward floor.
Begin
Progress to sets of .
sets of .

7. Prone Pivot
Prone
Lie on stomach with pillow support.
Maintain neutral head position.
Bring elbows toward back pocket with elbows bent,
wrist bent leading with little finger.
Hold 5 seconds.
Return hand toward floor.
Begin
Progress to sets of .
sets of .