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4) EXTERNAL ROTATION:
START POSITION:
While sitting in a chair, position pole horizontally across
your chest. If possible, position the end of the pole
against the wall. Place your affected hand on the
sleeve. Hold the other end of pole with your good hand.
Keep both elbows bent and hands shoulder width
apart.
END POSITION:
Move the sleeve away from your body without moving
your shoulder or elbow. Return the sleeve to the start
position. Complete 3 sets of 10 reps.
5) ELBOW FLEXION/EXTENSION:
START POSITION:
While sitting in a chair, place the pole on an angle so
that the top portion of the pole is resting over your
shoulder and the bottom is on the floor near your foot.
Position your affected hand onto the gliding sleeve
toward the bottom portion of the pole. Hold the top
portion of the pole with your good hand.
END POSITION:
Bend your affected elbow so the sleeve moves toward
the top of the pole. Make sure the affected shoulder
does not move. Return the sleeve toward the bottom
portion of the pole by trying to straighten your affected
elbow. Complete 3 sets of 10 reps.
6) FOREARM PRONATION/SUPINATION:
START POSITION:
While sitting in a chair, place the pole between your
body and your affected elbow. Position your affected
hand on the gliding sleeve so your palm is facing
upward.
END POSITION:
Rotate your forearm so your palm is facing toward the
floor. Return to the start position. Complete 3 sets of
10 reps.
START POSITION
START POSITION
START POSITION
END POSITION
END POSITION
END POSITION
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