HEALTHY FAMILY CHIROPRACTIC, P.C
Exercise #11
"Shoulder Strengthening"
1. Lie on floor or bed - left side down.
2. Place right arm (up arm) along side.
3. Bend right arm at elbow.
4. Keep right elbow along the ribs.
5. Twist right forearm so the thumb is upward.
6. Place a three pound dumbbell in right hand. Keep the thumb upward at all times during exercise.
7. Allow the lower end of the dumbbell to rest on the floor for three seconds.
8. Lift the dumbbell keeping the thumb upwards. Keep the elbow into the ribs. The elbow is the pivot point.
9. Hold the dumbbell upward less than one second.
10 . Lower the dumbbell to the floor or bed.
11. Rest for three seconds.
12. Repeat the exercise 10 times.
13. Roll over and repeat the exercise with other arm.
This exercise can be repeated up to three times daily.
Exercise #11
"Shoulder Strengthening"
1. Lie on floor or bed - left side down.
2. Place right arm (up arm) along side.
3. Bend right arm at elbow.
4. Keep right elbow along the ribs.
5. Twist right forearm so the thumb is upward.
6. Place a three pound dumbbell in right hand. Keep the thumb upward at all times during exercise.
7. Allow the lower end of the dumbbell to rest on the floor for three seconds.
8. Lift the dumbbell keeping the thumb upwards. Keep the elbow into the ribs. The elbow is the pivot point.
9. Hold the dumbbell upward less than one second.
10 . Lower the dumbbell to the floor or bed.
11. Rest for three seconds.
12. Repeat the exercise 10 times.
13. Roll over and repeat the exercise with other arm.
This exercise can be repeated up to three times daily.