Each of these exercises can be performed while seated in a chair. You can also replicate these exercises on a weighted or resisted pulley system in your gym to add strengthening as well as range of motion, or ROM. adidas ultra boost Slow movement throughout the range will allow you to safely stretch and increase ROM with a decreased risk for injury, such as muscle or tendon tearing. Always stop at the point of pain or difficulty with movement and hold for 10 seconds at this point if you are trying to increase your range. Perform each movement for at least 30 repetitions. Consult with your doctor or therapist prior to starting any pulley exercise program, particularly if you have pain or stiffness.

Shoulder Flexion and Extension

Sit with the pulleys just behind your back and overhead. Grasp one pulley with your unaffected arm, bring the handle to your sore or stiff hand and grasp it with that hand. Reach back and take hold of the other handle with your unaffected hand. Raise your affected arm as you lower your unaffected arm, trying to lift your affected arm as much as you can, but using your unaffected arm to help pull your affected arm further upward. Reverse the motion to return your affected arm down to your side. Refrain from bending your elbows at this will reduce the effectiveness of the exercise.

Abduction and Adduction

You can do this exercise either holding a handle in each hand or with a weighted cuff wrapped around one end and holding the other handle in your affected arm only. adidas zx 8000 Sit with the pulley to the right of your right shoulder, about one-half of an arm's length away. Grasp the pulley with your right hand and start with your hand at your side and your elbow straight. Lift your right arm sideways away from your body to abduct your arm, either pulling towards your body with your left hand on the pulley or using the weight to resist this movement. Pull your right arm back to your side, keeping your elbow straight throughout.

Internal and External Rotation

Add internal and external rotation to your pulley ROM routine. This exercise is more easy to perform with a weighted cuff around one handle rather than both arms. Sit with the pulley to your left side and grasp one handle with your right hand. Keep your elbow bent to 90 degrees throughout this exercise and start with your forearm across your stomach with your hand near the left side of your waist. adidas tech super Keeping your elbow locked against the side of your abdomen, rotate your arm outward to bring your hand and forearm away from your torso. Slowly return to the starting position.