Glenohumeral Internal Rotation Deficit Home Exercises
GIRD Glenohumeral Internal Rotation Deficit Home Exercises This condition is common in overhead athletes, but also in anyone who demonstrates postural impairments often seen with prolonged “static positions.” These static positions are often seen in those who spend their days at a desk, on their phones or tablets, or anyone who drives long distances. Stretching and strengthening the muscles that make up the posterior or back of your shoulder, in addition to correcting your posture throughout your day, should help with decreasing your shoulder/ arm pain and improve your mobility. PROPER CERVICAL AND SPINAL POSTURE - SEATED Try to correct yourself once per hour. Good posture positions your head over your shoulders so that your head is not protruding forward. Your ears should be over your shoulders. Begin by correcting your low back so that it is not slouched. This will correct much of the spine. You may also need to perform a small chin tuck as well. Pull your shoulder blades down and back The image on the right shows how you should position your head and spine throughout the day. This might be difficult at first but over time will get easier as your body adjusts. ADL - READ BOOK When reading a book, sit with good posture and raise the book up to minimize bending your head down or forward. Making sure to sit up, pull your shoulder blades down and back. 1 oahct.com
POSTERIOR CAPSULE STRETCH Gently pull on left forward elbow with the other hand until a stretch is felt in the shoulder. Repeat 3 Times Hold 20 Seconds Perform 2 Times a Day POSTERIOR CAPSULE (GOLFER STRETCH) Lie on your back Pull involved elbow across your body until a gentle stretch is felt. Always keep wrist above the elbow. Repeat 3 Times Hold 20 Seconds Complete 1 Set Perform 2 Times a Day SIDELYING INTERNAL ROTATION STRETCH - IR SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown.Next, use your unaffected arm to gently draw your affected forearm towards the table or bed for an inward stretch. Hold, relax and repeat. Repeat 3 Times Hold 20 Seconds Complete 1 Set Perform 2 Times a Day 2
WALL SLEEPER STRETCH Stand at wall with your elbow and shoulder touching the wall. Maintain a 90deg bend in your elbow and your body shoulder be at a 45deg angle from the wall. Press down at your wrist to feel a stretch in your shoulder. Do not allow your shoulder to come off the wall. Repeat 3 Times Hold 20 Seconds Perform 2 Times a Day SIDE LYING - SCAPULAR CLOCK - Each Direction Start by lying on your side with your target arm resting on your body in a neutral position. Then, move your shoulder blade upwards towards your head (12 o’clock), hold and return to the starting position. Next, move your shoulder towards the front of your body (3 o’clock), hold and return to the starting position. Then, move your shoulder down towards your waist (6 o’clock), hold and return to the starting position. Finally, move your shoulder back towards the center of your spine (9 o’clock), hold and return to starting neutral position. Repeat 20 Times Hold 1 Seconds Complete 1 Set Perform 2 Times a Day SCAPULAR PROTRACTION - SUPINE - BILATERAL Lie on your back with your arms extended out in front of your body and towards the ceiling. While keeping your elbows straight, protract your shoulders forward towards the ceiling. Keep your elbows straight the entire time. Repeat 20 Times Hold 1 Second Complete 3 Sets Perform 1 Times a Day 3 oahct.com
PRONE SHOULDER EXTENSION - End Position Begin by laying on your stomach with your arm hanging freely off of the bed/table/surface. While squeezing both shoulder blades together (scap squeeze), keep elbow straight (extended) and bring arm up towards the ceiling. Maintain scap squeeze while slowly lowering arm back to starting position. Repeat 10 Times Complete 2 Sets Perform 1 Times a Day PRONE SHOULDER ABDUCTION - End Position Begin by laying on your stomach with your arm freely hanging off of the table/bed/surface. Squeeze both shoulder blades together (scap squeeze), and bring arm up to the side with your thumb towards the ground. Maintain the scap squeeze while slowly lowering arm back to start position. Repeat 10 Times Complete 2 Sets Perform 1 Times a Day SIDELYING EXTERNAL ROTATION WITH TOWEL - ER Lie on your side with your elbow bent to 90 degrees. Place a rolled up towel between your arm and the side your body as shown. Squeeze your shoulder blade back and down toward your buttocks and hold that position. Next, roll your arm upwards from your stomach area towards the ceiling while maintaining your arm against the towel and with your shoulder blade held down and back the entire time. Lower your arm and repeat. Repeat 10 Times Hold 1 Second Complete 3 Sets Perform 1 Times a Day 4
SIDELYING INTERNAL ROTATION - IR Lie on your side with your shoulder flexed to 90 degrees and elbow bent and rested on the table/bed. Your forearm should be pointing up towards the ceiling. Next, allow your forearm to lower toward the table as shown. Return to original position. Place a rolled up towel under your elbow if advised by your clinician. Repeat 10 Times Hold 1 Second Complete 3 Sets Perform 1 Times a Day PRONE EXTERNAL ROTATION - ER Lie on your stomach and rest your upper arm on the table/bed with your forearm hanging down towards the ground as shown. Next, move the forearm forward and upward towards the ceiling maintaining your upper arm on the table/bed the entire time. Then, return to original position. Repeat 10 Times Hold 1 Second Complete 2 Sets Perform 1 Times a Day 5 oahct.com
Stand at wall with your elbow and shoulder touching the wall. Maintain a 90deg bend in your elbow and your body shoulder be at a 45deg angle from the wall. Press down at your wrist to feel a stretch in your shoulder. Do not allow your shoulder to come off the wall. Repeat 3 Times Hold 20 Seconds Perform 2 Times a Day
113 billion deficit 120 billion deficit 340 billion deficit U.S.-Korea FTA: Trade in Goods 2011 - Baseline USITC Projection 2015 - Actual 15.6 billion deficit 10.6 billion deficit 28.5 billion deficit Source: U.S. Bureau of Economic Analysis. The divergence between the USITC’s rosy projections and trade pacts’ negative outcomes has
rotation, p. 234 center of rotation, p. 234 angle of rotation, p. 234 Rotations A rotation, or turn, is a turn angle of rotation center of rotation transformation in which a fi gure is rotated about a point called the center of rotation. The number of degrees a fi gure rotates is the angle of rotation
Crop Rotation Practices in Tobacco Survey of rotation systems Cropping system - alternative crops – length of rotation Alternative crops Target pests and diseases Extent to which crop rotation is practiced Factors that limit practicing effective rotation systems 3 tobacco types (Burley, Flue-cured V
H: 3 way gearbox, input shaft clockwise rotation direction, left side output shaft clockwise rotation direction, inline output shaft anticlockwise rotation direction. L: 3 way gearbox, input shaft clockwise rotation direction, right side output shaft anticlockwise rotation direction, inline output shaft anticlockwise rotation direction.
L: 3 way gearbox, input shaft clockwise rotation direction, right side output shaft anticlockwise rotation direction, inline output shaft anticlockwise rotation direction. M: 3 way gearbox, input shaft clockwise rotation direction, right side output shaft clockwise rotation direction, inline output shaft anticlockwise rotation direction.
Neurocognitive impairment in deficit and non-deficit schizophrenia: a meta-analysis E. Bora1,2*, B. Binnur Akdede 2and K. Alptekin 1Department of Psychiatry, Dokuz Eylul University School of Medicine, Izmir, Turkey 2Department of Psychiatry, Melbourne Neuropsychiatry Centre, University of Melbourne and Melbourne H
The Budget Deficit for 2016 Will Increase After Six Years of Decline The 2016 deficit will be 544 billion, CBO estimates, 105 billion more than the deficit recorded last year (see Summary Table 1 ). At 2.9 percent of gross domestic product (GDP), the expected shortfall for 201 6 will mark the first time that the deficit
Certification Standard Animal Nutrition – V5 for January 2020 P a g e 7 81 Daily ration: Average total quantity of feedingstuffs, calculated on a moisture content of 12 %, required daily by an animal of a given species, age category and yield, to satisfy all its needs (Regulation 1831/2003).
