Shoulder Exercises and Conditions PDF

AC Pronator syndrome External Impingement Internal impingement SLAP Bankhart tear Bicep tendonitis Adhesive Capsulitis Lateral epicondylitis Medial Epicondylitis TOS Carpal tunnel syndrome Dequervain’s Tenosynovitis TFCC tear Cubital tunnel 1. AC Joint Dysfunction (Acromioclavicular) ○...

AC Pronator syndrome External Impingement Internal impingement SLAP Bankhart tear Bicep tendonitis Adhesive Capsulitis Lateral epicondylitis Medial Epicondylitis TOS Carpal tunnel syndrome Dequervain’s Tenosynovitis TFCC tear Cubital tunnel 1. AC Joint Dysfunction (Acromioclavicular) ○ Joint mobilizations to improve joint mechanics ○ Strengthening exercises targeting the rotator cuff and scapular stabilizers ○ (Rows) (Horizontal abduction) 2. Pronator Syndrome ○ Nerve gliding exercises to reduce compression of the median nerve ○ Soft tissue mobilization to release tight muscles around the forearm 3. External Impingement ○ Scapular stabilization exercises to improve shoulder mechanics ○ Manual therapy techniques such as posterior glenohumeral joint mobilization 4. Internal Impingement ○ Posterior capsule stretching to improve shoulder internal rotation ○ Strengthening exercises focused on the rotator cuff and scapular muscles 5. SLAP Tear (Superior Labral Anterior-Posterior) ○ Strengthening exercises for the rotator cuff and periscapular muscles ○ Joint mobilization to improve shoulder mobility and reduce labral stress 6. Bankart Tear ○ Shoulder stabilization exercises ○ Proprioception and neuromuscular training to prevent shoulder dislocation 7. Biceps Tendonitis ○ Eccentric strengthening exercises for the biceps tendon ○ Soft tissue mobilization and cross-friction massage to decrease tendon irritation 8. Lateral Epicondylitis (Tennis Elbow) ○ Eccentric wrist extensor strengthening exercises ○ Soft tissue mobilization and modalities such as ultrasound for pain management 9. Medial Epicondylitis (Golfer’s Elbow)  Eccentric strengthening of the wrist flexors Stretching and manual therapy for the forearm flexor muscles 11. Thoracic Outlet Syndrome (TOS) Postural exercises to improve scapular position and upper body alignment Nerve gliding exercises for the brachial plexus 12. Carpal Tunnel Syndrome Median nerve gliding exercises Wrist splinting, especially at night, to reduce pressure on the median nerve 13. De Quervain’s Tenosynovitis Thumb and wrist splinting to allow tendon rest Eccentric strengthening of the extensor pollicis brevis and abductor pollicis longus 14. TFCC Tear (Triangular Fibrocartilage Complex) Wrist stabilization exercises Mobilization techniques to improve ulnar-sided wrist motion 15. Cubital Tunnel Syndrome Ulnar nerve gliding exercises Elbow padding or bracing to prevent excessive elbow flexion Scapular Retraction (AC Joint pathology) Purpose: To strengthen the muscles supporting the scapula and improve posture. How to perform: Sit or stand with your arms by your sides. Pull your shoulder blades back and together, holding for 5 seconds. Reps: 10-15, 2-3 sets. Prayer stretch (Pronator Syndrome) External Rotation with Resistance Band (External Impingement) Cross-Body Stretch (Internal impingement)  Purpose: To stretch the posterior shoulder muscles, reducing tightness that contributes to internal impingement. How to perform: 1. Stand or sit with your affected arm across your chest. 2. Use your opposite hand to pull the arm closer to your chest, feeling a stretch in the back of your shoulder. 3. Hold the stretch for 20-30 seconds. Reps: Repeat 2-3 times. This stretch helps improve internal rotation by targeting the posterior capsule and muscles, which are often tight in those with internal impingement. Scapular Retraction (Bankart) Purpose: To strengthen the muscles that stabilize the scapula and improve posture, reducing strain on the shoulder joint. Scapular Retraction (SLAP tear) Purpose: Strengthen the muscles that stabilize the scapula, providing a more stable base for shoulder movements. Wrist Extensor Stretch (Lateral epicondylitis) Purpose: To stretch the extensor muscles of the forearm, relieving tension on the tendons attached to the lateral epicondyle. How to perform: 1. Extend your affected arm straight in front of you, palm facing down. 2. Use your opposite hand to gently pull your affected hand downward, bending the wrist and stretching the forearm extensor muscles. 3. Hold the stretch for 20-30 seconds, then release. Reps: 2-3 sets, holding for 20-30 seconds each time. Scalene stretch (TOS) (Phalens or reverse phalens) Carpal Tunnel Syndrome Finkelstein Stretch (Dequervans) TFCC (Isometrics, everything but ulnar deviation) Cubital Tunnel (Flexor stretch)