Exercise of the Month – April 2018

Exercise of the Month – April 2018

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In honour of the Gold Coast Commonwealth Games beginning, we are celebrating through Commonwealth Games inspired exercises to assist with those living with arthritis in the shoulder.

Please note: If any of these exercises causes excessive pain or discomfort, cease exercise and seek consultation with your health professional.

But try and contain your excitement for the games, by performing all exercises, including these listed movements, in a consciously controlled manner. That means only work within your physical capabilities, and take extra care to avoid performing movements that cause excessive pain or discomfort.

The shoulder joint is a greatly flexible ball and socket joint that is held in place by a number of muscles and ligaments. The exercises listed are targeted to move the shoulder joint in all its planes of movement. By performing these exercises regularly you may be able to improve your range of motion, muscular strength, and functional capacity.

If you are unable to follow the full range of motion shown in the exercises that is okay. Once again, only work within your physical capabilities.

EXERCISES

Exercise #1: Volleyball Spike

Exercise of the Month April 2018 - 1

TIP: Avoid lifting your shoulders to your ears. Keep your shoulder blades down and pinched throughout movement to better focus on using your shoulder muscle.

Description:
1. Keeping arms straight, raise your left arm directly in front of you at chest height
2. With your straightened right arm, slowly raise it forward and above head (or as high as you are physically capable)
3. Slowly return both hands to your side
4. Perform 8-10 repetitions
5. Repeat steps 2-4 with left arm, with your right arm at chest height in front

Exercise #2: Breast Stroke

Exercise of the Month April 2018 - 2

TIP: Avoid lifting your shoulders to your ears. Keep your shoulder blades down and pinched throughout movement to better focus on using your shoulder muscle.

Description:
1. Start with hands together in front and centre of you
2. Extend arms forward straightening them in front of you, with hands still together
3. Twists hands so the back of your hands face each other
4. Bring your arms back like you are opening a curtain, keeping your arms at chest height
5. Return to starting position
6. Perform 8-10 repetitions

Exercise #3: Boxer

Exercise of the Month April 2018 - 3

Description:
1. Starting with arms bent at your side with fists clenched
2. Extend a single arm forward out in front of you, performing a punching motion
3. Draw arm back to your side
4. Repeat with opposite arm
5. Perform 8-10 repetitions on each arm

Exercise #4: Tennis Forehand

Exercise of the Month April 2018 - 4

TIP #1: Rotate your hand

Description:
1. Raise an arm slightly in front of you at about hip height
2. With the opposite arm gently move it across your body at chest height, bending at the elbow until your hand touches your shoulder
3. Slowly return both hands to your side
4. Perform 8-10 repetitions
5. Swap sides and repeat steps 1-4

Exercise #5: Diver

Exercise of the Month April 2018 - 5

> TIP #1: Avoid lifting your shoulders to your ears. Keep your shoulder blades down and pinched throughout movement to better focus on using your shoulder muscle

> TIP #2: Only go as high as you are physically capable. Do not push yourself to a level of excessive pain or discomfort.

Description:
1. Start with hands open and at shoulder height
2. Reach the sky by extending your arms upwards (go as high as you are physically capable and avoid pushing to heights that cause excessive pain and discomfort)
3. Slowly return arms back to shoulder height
4. Perform 8-10 repetitions

To view step by step video instructions, click on the image below to go to YouTube

Exercise of the Month April 2018 YouTube image