Begin by tying a piece of elastic exercise
material, such as surgical tubing or Thera-Band, to a doorknob. (You may also
hold one end of the band in each hand.)
Stand or sit with your
shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest
comfortably against your side. You can squeeze a rolled towel between your
elbow and your body for comfort and to help keep your arm at your
Hold one end of the elastic band with the hand of the
Start this exercise with your forearm across your
belly. Slowly rotate the forearm out away from your body, keeping your elbow and upper
arm tucked against the towel roll or the side of your body until you begin to
feel tightness in your shoulder. Slowly move your arm back to where you started.
Repeat 8 to 12 times.
William H. Blahd, Jr., MD, FACEP - Emergency Medicine
William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Timothy Bhattacharyya, MD
How this information was developed to help you make better health decisions.