Summary of Contents for FLEXTEND AC
- Page 2 You will find the exercises quick and easy to perform in just minutes a day! FLEXTEND®-AC corrects muscle imbalances within and around the shoulder joint, providing long-lasting results so you can continue to do the things you love! “With FLEXTEND ®-AC , YOUR HEALTH is in YOUR HANDS...”...
- Page 3 Step 1: Attaching the Anchor Strap to the Front of FLEXTEND® Step 2: Attaching the Anchor Strap to the Back of FLEXTEND® Step 3: Attaching the Anchor Strap to a Single Side of Flextend Step 4: Attaching the Anchor Strap to Both Sides of Flextend Step 5: Connecting Anchor Strap to Door-Jam &...
- Page 4 Safety Precautions • Always consult your Physician before starting any type of exercise program. Bring FLEXTEND ® -AC and Instruction Manual with you to assist the therapist or physician in recommending the correct exercise(s) for you. • FLEXTEND®-AC is for use by adults who have read this instruction manual and understand how to use the FLEXTEND ®...
- Page 5 FLEXTEND® glove. NOTE: Attachment to the thumb or little finger side of FLEXTEND® is based on the type of exercises that are performed. (i.e. Thumb-Up Triceps Press Downs / Biceps Curls, etc.) Securing Anchor Strap to FLEXTEND®:...
- Page 6 Methods for Securing Door-Jam Strap in Door-Jam Door-Jam: Perform exercise on side of door without hinges. Place “Safety Knot” on opposite side of door-jam. Close and lock or latch door securely. Secure resistance band to D-Ring on end of Anchor strap. Attach resistance band to D-Ring.
- Page 7 Methods for Securing Door-Jam Strap to Stationary Object Stationary Object: Connect Strap is secure before Anchor Strap to stationary / performing exercises. non-movable object. Place either large loop end through small loop or vice versa. Once the Anchor Strap is secure, attach resistance band to D-Ring of loop end that has been pulled through...
- Page 8 Shoulder Press Attach: Front or back of Wrist Action: Begin Palm-Forward with the elbow bent at a 90-degree angle. Push your hand upward until it reaches a 180- degree angle/position above your head. Return to the starting position. Muscles Utilized: Anterior & Middle Deltoid.
- Page 9 Shoulder Adduction: Vertical Attach: Back of Wrist Action: Begin Palm-Down with your arm straight to the side at a 90-degree angle. Lower your arm down to your side until you come into contact with your upper thigh. Return to the starting position.
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Page 10: Shoulder Extension
Diagonal Shoulder Flexion: #2 Attach: Back of Wrist Action: Begin Palm-Down, with the arm above your head at a 45-degree angle. Lower your arm across the front of your body until it reaches the opposite hip. Return to the starting position. Muscles Utilized: Lower Division of Pectoralis Major, Latissimus Dorsi, Anterior Deltoid, Teres Major... - Page 11 Diagonal Shoulder Extension: #2 Attach: Front of Wrist Action: Begin Palm-Down with the arm at a 45-degree angle across the front of the body with the hand placed on the opposite hip. Extend the arm across the body, ending with the hand at a 145- degree angle above the head.
- Page 12 Biceps Curl: Standing Attach: Front or Back of Wrist Action: Begin Palm-Down, Palm-Up or Thumb-Up with the elbow straight down at your side. Flex the elbow until your hand reaches between 90-160 degrees. Return to the starting position. Muscles Utilized: Biceps Brachii, Brachialis &...
- Page 13 External Rotation: 45-Degrees Attach: Front of Wrist Action: Begin Thumb-Up, elbow bent at a 90-degree angle and hand placed on the hip, same-arm side. Rotate the hand outward, upward and away from the immediate hip. Return to the starting position. Muscles Utilized: Posterior Deltoid, Teres Minor &...
- Page 14 Shoulder Elevation / Shrugs Attach: Front or Back of Wrist Action: Begin with the arms straight down at your sides. Shrug the shoulder upwards as high as you can. Return to the starting position. Muscles Utilized: Upper Trapezius, Levator Scapula & Rhomboid. Figure 25: Shoulder Elevation - Shrugs Shoulder Protraction Attach: Front or back of wrist.
- Page 15 Flat Chest Attach: Front or back of wrist. Action: Begin Palm-Down or Thumb- Up, Arm at your side with elbow bent at a 90-degree angle. Push your hand straight out in front until your arm is fully extended. Return to the starting position.
- Page 16 Horizontal Shoulder Abduction: Supine Attach: Front of wrist. Action: Begin Thumb-Up with the arm straight in front of you at a 90-degree angle. Extend your arm laterally away from you. Return to the starting position. Muscles Utilized: Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboid & Middle Trapezius.
- Page 17 Diagonal Shoulder Flexion: Supine #1 Attach: Back of Wrist Action: Begin Palm-Up with the arm at your side. Flex the arm at a 45-degree angle across the front of the body, reaching across to the opposite shoulder and above your head. Return to the starting position.
- Page 18 Protraction: Supine Attach: Back of wrist. Action: Begin Thumb-Up, Arm at your straight out in front. Push your hand straight out in front until your arm is fully extended. Return to the starting position. Muscles Utilized: Pectoralis Major, Pectoralis Minor & Anterior Deltoid.
- Page 19 Solution: Strengthen posterior (back) and posterior shoulder muscles in order to relieve compression on the anterior shoulder joint. (Pulls head of the humerus posterior in the AC-Joint.) QuickTIME Routine: Perform each exercise for 20-Seconds Straight. You are finished! Regular Routine: Perform the exercise program as outlined below.
- Page 20 Pain in posterior (back) of shoulder(s) when pushing or lifting objects. Solution: Strengthen chest and anterior (front) shoulder muscles in order to relieve compression on the anterior shoulder joint. (Pulls head of the humerus posterior in the AC-Joint.) QuickTIME Routine: Perform each exercise for 20-Seconds Straight. You are finished! Regular Routine: Perform the exercise program as outlined below.
- Page 21 Hyperkyphosis: Forward Head, Neck and Rounded Shoulders Symptoms: Excessive thoracic flexion. Forward head and neck, slouched shoulders – A general display of poor posture when standing or seated. Symptoms can vary greatly, from pain in the front of shoulders, soreness/stiffness in the neck and upper back. Solution: Strengthen neck, upper, middle and lower back and posterior shoulder girdle.
- Page 22 Scapular Winging: Symptoms: Excessive winging of scapula at vertebral border. A winging scapula is often associated with partial or complete paralysis of either OR both the serratus anterior and trapezius muscles. Weakness or paralysis of the serratus anterior, secondary to palsy of the long thoracic nerve, is the most common cause of scapular winging Solution: Strengthen the serratus anterior and trapezius muscles.
- Page 23 Lateral Deviation of Scapula: Symptoms: Lateral deviation of the scapula at the vertebral border. Lateral deviation occurs due to weakness in the rhomboid and trapezius muscles, causing the scapula to shift towards the outside of the shoulder / back. Solution: Strengthen the rhomboid and trapezius muscles.
- Page 24 General Upper Body Strengthening: Symptoms: Weakness of the upper body, including the arms, chest and back. Solution: Strengthen complete upper body. QuickTIME Routine: Perform each exercise for 20-Seconds Straight. You are finished! Regular Routine: Perform the exercise program as outlined below. Shoulder Press Shoulder Abduction Shoulder Adduction...
- Page 25 Upper Extremity Repetitive Strain Injury: Symptoms: Weakness, poor posture, stiffness or other symptoms that may be related to an upper extremity repetitive strain injury (RSI). Solution: Strengthen specific posterior muscles, such as the back, trapezius and posterior deltoid in order to create balance. QuickTIME Routine: Perform each exercise for 20-Seconds Straight.
- Page 26 Scapular Elevators: Shoulder Shrugs (Fig. #25) 3-Sets of 10-Repetitions Scapular Adductors: Shoulder Abduction: Horizontal (fig. #4,32) 3-Sets of 10-Repetitions Back / Bent Over or Seated Row (Fig. #29-30) 3-Sets of 10-Repetitions Diagonal Shoulder Extension (Fig. #12,13,34,35) 3-Sets of 10-Repetitions Scapular Abductors: Chest Presses (Fig.