CODMAN PENDULUM EXERCISES PDF

They allow for movement and stability to the otherwise loose ball and socket shoulder joint. Injury to these muscles or tendons can cause pain, restriction in movement, and weakness in the shoulder and arm. Surgery is often recommended for serious rotator cuff tears. A study recognized that there are many different rehabilitation practices used after rotator cuff surgery.

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Though you should always consult with the medical pros before starting physical therapy, these low-impact stretches can also lend themselves to part of your regular exercise warm-up routine. Got a shoulder and a chair or table? Bend at your waist, stabilizing yourself with one hand flat on the surface of a table or grasping the top edge of a chair.

Keep your feet flat on the floor, with legs a bit wider than shoulder-width apart. The knee closest to your support arm should bend a bit, while your other leg is straight is pointed slightly outward.

Rock your body weight so that your dangling arm slowly moves in a circle. Make sure your legs drive the rocking motion. Do about five to 20 full circles, then reverse your position and focus on the other arm. Return to the starting position and then move your arm gently forward and backward about five to 20 times on each arm.

Top off the routine by returning to the starting pose and moving each arm from side-to-side up to 20 times. In all, shoot for about 5 to 10 minutes worth of pendulums. But Should You Shoulder Stretch? The answer is a resounding "maybe. If stretches help you feel more limber before shoulder workouts, go for it.

If you want a better range of motion before doing a shoulder exercise like push-ups, presses or raises, adding some pendulums to your routine might help prepare your arms for the movements ahead. Do you swear by stretches before your shoulder routine, or can you go without them?

Let us and our shoulders know in the comments below.

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The Safer, Better Alternative To Shoulder (Codman's) Pendulums

Written by Greg Cooper, D. Although it is a ball and socket joint, the socket is very shallow, allowing the ball to rotate through almost a degree range. Because it is so mobile, the shoulder is also vulnerable to injury. When injured, Codman pendulum exercises may be recommended by a health care professional as part of therapy to relax the muscles in your shoulder, relieve pain and increase range of motion.

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Codman's (pendulum) Exercises

Though you should always consult with the medical pros before starting physical therapy, these low-impact stretches can also lend themselves to part of your regular exercise warm-up routine. Got a shoulder and a chair or table? Bend at your waist, stabilizing yourself with one hand flat on the surface of a table or grasping the top edge of a chair. Keep your feet flat on the floor, with legs a bit wider than shoulder-width apart. The knee closest to your support arm should bend a bit, while your other leg is straight is pointed slightly outward.

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Pendulum and Codman Exercises for Shoulder Rehabilitation

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