Welcome to Total Health Chiropractic Skip to content

Shoulder Exercises

Biceps

Theraband Strengthening

Standing on the band with your feet to secure it throughout the exercise.

Biceps Biceps

 

 

 

 

 

 

 

 

 


Triceps

Theraband Strengthening

Standing on the band with your feet to secure it throughout the exercise.

Triceps Triceps

 

 

 

 

 

 

 

 

 

 


Supraspinatus

Theraband Strengthening

Keep your arm back at 30 degrees behind your shoulder and ensure your thumb is facing downwards throughout the motion.

SuprapinatusSuprapinatus


Infraspinatus

Theraband Strengthening

This can be done with your back to the wall with shoulder and elbow at 90 degrees to ensure good form.

Infraspinatus Infraspinatus


Teres Minor

Theraband Strengthening

Teres minorTeres minor

 

 

 

 

 

 

 

 

 

 


Subscapularis

Theraband strengthening

Subscapularis Subscapularis

 

 

 

 

 

 

 

 

 

 


Subscapularis

Stretches

13682347_10207032082424940_2067894132_o 13692202_10207032082344938_653881518_o

 

 


Upper Trapezius

Stretch

Hold beneath your chair and lean to one side while leaning your head to the side.  Hold for 30-45 seconds.

Upper trapezius stretch

 

 

 

 

 

 

 

 

 


Mid Trapezius

Theraband Strengthening

Ensure your palm faces upwards throughout action. Engage your upper back and gluteal muscles throughout the exercise.

13711544_10207032083424965_1475602941_o 13720542_10207032083504967_217168043_o

 


 Mid Trapezius

Weight Strengthening

Ensure your palms are facing forwards with thumbs upwards throughout the motion.  This can be performed with any type of weight such as dumb-bells or bottles of liquid such as in this case.

13681777_10207032085585019_133803377_o (2) 13694229_10207032085545018_1998810981_o (1)

 

 

 

 

 

 

 


Lower Trapezius

Weight Strengthening

Lifting the weight up to as head level (or higher if you are able to) with your back engaged and maintained as straight as you can throughout the motion.

Do as many repetitions as it take to fatigue the muscle on one side before switching arms.

13709625_10207032084424990_1376564633_o