BLK Rotator Cuff 6-12 weeks us.physiapp.

com
PhysiApp code: hnkevajg
Punit Srivastava

1 Set / 10 Reps

1. Shoulder extension/scapular retraction strengthening (bilateral), prone

Lie on your stomach with your arms by your side.

Keeping your arms straight and palms face down, lift your shoulders up from the
bed.
Holding this position, lift your arms up straight.
Control the movement back down, then repeat, ensuring your draw the shoulders
up to start.

1 Set / 10 Reps / 5 s hold

2. Scapular position too forward - retraction, side lying

Lie on your side with hips and knees bent to approximately 60 degrees and your
feet in line with your bottom.
Support your head with a pillow and rest your arm gently on your side supported
by a rolled up towel with your elbow bent at 90 degrees.
Keeping your arm relaxed, gently draw your shoulder blades together so that your
shoulder moves just a few millimetres backwards.
Keep the muscles of your neck and the top of your shoulders relaxed.

1 Set / 10 Reps / 10 s hold

3. Shoulder internal rotators stretch, with stick, arm bent at side, supine; 02

Lie on your back with your symptomatic arm on a pillow by your side.
Hold a broom stick in both hands with both elbows at a right angle.
Use your good arm to push the stick across your body towards your symptomatic
arm, turning the forearm outwards.
You should feel a stretch at the front of your shoulder.
Do not allow your upper arm to move away from your body.
Hold this position.

1 Set / 10 Reps

4. "Chest press" Shoulder AAROM, with stick, into flexion overhead, supine

Lie on your back holding a stick across your body in each hand.
Bend your elbows so that the stick lies across your chest.
Your arms should be around shoulder width apart, or slightly wider depending on
what is comfortable.
Using your unaffected hand to assist the movement, lift the stick directly up into
the air above your chest.
Raise the stick up and over your head, aiming to touch the floor above you.
It's ok if your elbows soften a little here.
Control the movement as you slowly lower your arms back down again, and
repeat.

BLK Rotator Cuff 6-12 weeks (assigned on 21/08/2024) Page 1 of 3

Assigned by Mukul Mittal, printed on 21/08/2024
1 Set / 1 Rep / 1 s hold

5. Shoulder flexion AAROM, with stick, supine

Lie on your back holding a stick across your pelvis in both hands.
Keeping your neck long and shoulder blades flattened on the floor, lift the stick up
towards the ceiling.
Keep your arms straight.
Control the movement as you lower your arms back down to the starting position
and repeat.

1 Set / 10 Reps / 5 s hold

6. Scapular stabilization, sliding hand backwards, sitting

Sit up straight on a firm surface.

Place the palm of your affected hand onto the surface beside you so that your
fingers face away from you.
Place your other hand in your lap.
Use a small movement to bring your shoulder blades backwards and downwards.
You should not move from your back during the exercise.
Hold this position with your shoulder blade as you slowly slide your hand
backwards along the surface.
Repeat this movement.

1 Set / 10 Reps

7. Scapular plane abduction PROM, with stick, standing

Stand up straight with your arm relaxed by your side.

Hold the top of a stick in the hand of your affected arm.
Hold the main body of the stick in your other hand.
Lengthen your neck and relax your shoulder blades back.
Move your affected arm diagonally forwards and up using the strength of your
other arm.
Your other arm should do this my pushing the force through the stick.
Ensure you do not hunch your shoulder, or lean your body as you raise your arm
higher.
Keep your neck long.
Control the movement as you lower your arm back to the starting position.
Repeat the movement.
Keep your affected arm as relaxed as possible throughout.

2 Sets / 10 Reps / 5 s hold

8. Scapular retraction/depression strengthening, standing

Start in an upright standing position.

Practice bringing your shoulder blades back and down.
Picture gently drawing your shoulder blades towards the hip on the opposite side.
This is a subtle movement, ensure you do not over strain your shoulder blades
when performing this action.

BLK Rotator Cuff 6-12 weeks (assigned on 21/08/2024) Page 2 of 3

Assigned by Mukul Mittal, printed on 21/08/2024
1 Set / 10 Reps / 5 s hold

9. Scapular retraction/depression strengthening, hands on waist, sitting on

table

Start in a seated position and place your hands on your hips.

Let your shoulders fall forward by rounding the upper back, then squeeze your
shoulder blades together, drawing them back and down as your elbows come out
and back.
Keep your shoulders pressed down and away from the ears at all times.

BLK Rotator Cuff 6-12 weeks (assigned on 21/08/2024) Page 3 of 3

Assigned by Mukul Mittal, printed on 21/08/2024