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  • Ces Arms Fall Forward

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    Umer Baig Physiotherapist
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    This document outlines a corrective exercise training plan for shoulder impairment with arms falling forward. The plan includes self-myofascial release, static stretching, isolated strengthening, and dynamic movement exercises. Exercises target muscle groups like the quadriceps, pectorals, lats, rotator cuff, thoracic spine, levator scapula, posterior capsule, and hip flexors. The plan prescribes 1-3 sets of exercises with a focus on proper form, range of motion, and control.

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    This document outlines a corrective exercise training plan for shoulder impairment with arms falling forward. The plan includes self-myofascial release, static stretching, isolated strengthening, and dynamic movement exercises. Exercises target muscle groups like the quadriceps, pectorals, lats, rotator cuff, thoracic spine, levator scapula, posterior capsule, and hip flexors. The plan prescribes 1-3 sets of exercises with a focus on proper form, range of motion, and control.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    6 views1 page

    Ces Arms Fall Forward

    Uploaded by

    Umer Baig Physiotherapist
    This document outlines a corrective exercise training plan for shoulder impairment with arms falling forward. The plan includes self-myofascial release, static stretching, isolated strengthening, and dynamic movement exercises. Exercises target muscle groups like the quadriceps, pectorals, lats, rotator cuff, thoracic spine, levator scapula, posterior capsule, and hip flexors. The plan prescribes 1-3 sets of exercises with a focus on proper form, range of motion, and control.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Corrective Exercise Training

    Shoulder Impairment:
    Arms Fall Forward

    NAME: DATE:
    DAYS/WEEK: 3
    TRAINER:

    INHIBIT: SMR Sets Duration Note


    1. Bilateral Quadriceps/TFL 1-2 30-90 sec. s
    2. Bilateral Pectoralis Major/Minor* 1-2 30-90 sec *Use softball
    3. Bilateral Lat/Posterior Rotator Cuff 1-2 30-90 sec.
    4. Thoracic Spine 1-2 30-90 sec.

    LENGTHEN: Static Stretching Sets Duration Notes


    1. Bilateral Levator Scapula 1-2 30-60 sec.
    2. Bilateral Posterior Capsule (Sleeper Stretch) 1-2 30-60 sec.
    3. Bilateral Latissimus Dorsi 1-2 30-60 sec.
    4. Bilateral Doorway Pectoralis 1-2 30-60 sec. Pec Major/Minor/Subscapularis
    5. Bilateral Kneeling Hip Flexor 1-2 30-60 sec. Rectus Femoris/TFL/Psoas

    ACTIVATE: Isolated Strengthening Sets Reps Tempo Rest Notes


    1. Stability Ball Bridge 1-2 12 4/2/2
    2. Side-Lying DB Shoulder External Rotation 1-2 12* 4/2/2 *12 Reps each side
    3. Ball Prone Cobra 1-2 12 4/2/2
    4. Ball Prone Reach, Roll, and Lift (I’s) 1-2 12 2 sec hold* *End ROM

    INTEGRATE: Dynamic Movement Sets Reps Tempo Rest Notes


    1. Prone Iso Abs/Plank (on knees) 1-3 12 Slow
    2. Side Iso Abs/Plank (on knees) 1-3 12* Slow *6 Reps each side
    3. Single-Leg Balance w/ Leg Reach 1-3 12* low
    Slow *6 Reps each side
    4. Stability Ball DB Chest Press 1-3 12 Slow
    5. Ball Prone Horiz. Abduction (short lever) 1-3 12 2 sec. hold* *End ROM
    6. Cable or Tubing Squat to Row 1-3 12 Slow

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