Exercise Program

Neck and Shoulder Exercises

These basic exercises are for those who suffer from neck and shoulder pain

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Neck and Shoulder Exercises

Description:
These basic exercises are for those who suffer from neck and shoulder pain

Instructions:
Perform these exercises once a day for 2 to 3 sets of 10-15 repetitions.

Thera-Band Cervical Extension Isometric

Thera-Band Cervical Extension Isometric
Thera-Band Cervical Extension Isometric
Instructions:
Place the middle of the band around the back of your head. Grasp the ends of the band in front of your head. Keep your neck in a neutral position with the chin slightly tucked. Extend your elbows, stretching the band in front of you. Slowly return, and keep your neck stable.

Thera-Band Shoulder Extension (Starting at 45°)

Thera-Band Shoulder Extension (Start at 45)
Thera-Band Shoulder Extension (Start at 45)
Instructions:
Begin with one end of the band securely attached. Grasp the other end of the band with slight tension, with your arm forward to about 45°. Extend your arm backward, keeping your elbow straight. Hold and slowly return.

Thera-Band Shoulder Retraction/External Rotation

Thera-Band Shoulder External Rotation + Retraction (Bilateral)
Thera-Band Shoulder External Rotation + Retraction (Bilateral)
Instructions:
Begin with band looped around your hands, with a length of band between your hands about a shoulder-width apart. Squeeze your shoulder blades together, gently stretching the band between your hands. Hold and slowly return.
TIP: Keep your back and neck straight. Don't extend your elbows during the exercise; keep them bent at your side.

Thera-Band Shoulder Seated Row

Thera-Band Shoulder Seated Row
Thera-Band Shoulder Seated Row
Instructions:
Securely attach the middle of a band at waist height. Grasp the ends of the bands and pull the bands toward your hips. Hold and slowly return. Keep your back straight. VARIATION: Perform on chair or bench.

Thera-Band Shoulder Abduction to 90 degrees

Thera-Band Shoulder Abduction to 90 degrees
Thera-Band Shoulder Abduction to 90 degrees
Instructions:
Begin with one end of the band or tubing stabilized under your foot. Grasp the band with tension at your side. Keeping your elbow straight, lift the arm upward to shoulder level. Hold and slowly return. Avoid arching your back.

Thera-Band Shoulder Flexion to 90 degrees

Thera-Band Shoulder Flexion
Thera-Band Shoulder Flexion
Instructions:
Begin with a slightly stretched band or tubing anchored under your foot. Lift the band in front of our body. Keep your thumb pointing upward and your elbow straight. Avoid arching your back.

Thera-Band Shoulder External Rotation at 0 degrees

Thera-Band Shoulder External Rotation at 0 degrees
Thera-Band Shoulder External Rotation at 0 degrees
Instructions:
Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm outward. Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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