Exercise Videos: General - Neck and Shoulder

Strength and Control
Mobility and Flexibility
Gym




How to Tape for Posture


Taping technique to provide feedback to assist in the maintenance of correct sitting posture.
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How to Tape Shoulders


Taping technique to provide support and stability to shoulders with acromio-clavicular joint (AC joint) or shoulder joint instability.
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Ulna nerve glide


Stand upright and make a circle between your thumb and index finger using your affected arm. Bending your elbow, bring your hand up towards your eyes and rotate your fingers so that your little finger is facing upwards as if you are holding imaginary glasses over your eye. Gently tilt your head to the opposite shoulder whilst simultaneously lowering your elbow on the affected side, then return your head to midline and bring your elbow back to the starting position. Continue to alternate between these two positions.
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Radial nerve glide


Stand with your affected arm by your side and make a fist. Flex your wrist, straighten your elbow and rotate your arm inwards, bringing your arm out by your side until you feel a mild stretch. To glide the nerve, simultaneously move your neck away from the affected arm whilst rotating the arm outwards. Return the neck to midline and rotate the arm inwards again. Continue to alternate between these two positions.
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Cervical retraction in prone


Lie on your tummy with your head hanging over the edge of the bed. Keep your head in a neutral position, looking down at the floor. Gently draw your head back towards the ceiling, continuing to look at the floor. Think about gently tucking your chin in first prior to drawing your neck towards the roof. Make sure you don’t over extend through your neck. Hold for 3 seconds and repeat the movement.
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Median nerve glide


Stand with your affected arm out to the side, approximately 30 degrees away from your body. With your elbow straight, hold your hand against a doorway, ensuring your hand height is lower than your shoulder height. Gently rotate your body away from your arm until you feel a gentle stretch down the arm. Gently flex your neck to the opposite shoulder and loosen the tension off your hand simultaneously to glide the nerve. Return to starting position and continue to alternate between these two positions.
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Cable shoulder abduction


Standing tall at the cable machine, start by setting the shoulder blades by pulling them back and down. From here have with the handle in your hand by your side and elbow straight. Pull the handle in an upwards motion until the shoulder is abducted to 90 degrees i.e your hand is as the same height of your shoulder. Ensuring this movement is preformed slow and controlled.
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Shoulder shrugs with scapula setting


Arm out by your side 20cm away from your body attach one end of the band around the shoulder and  the the other end in your opposite hand by you waist.pull forward with the opposite hand on the band. Squeezing the shoulder blade back, shrug the shoulder up and down with control.  Progress by adding a dumbbell in your hand
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Scapula setting with isometric external rotation


Position yourself up tall with your shoulders blades back and down. Hold a rope/tight stretch band  out in front of body keep your elbows bent 90 deg by yours side . Pull hand outwards on band, holding the tension and ensuring your shoulders blades stay together .
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Bench press


Laying on with your back on a bench, eyes under the bar with feet flat on the floor and shoulders back and down. Grip the bar just outside shoulder width with palms facing direction of feet. Start by taking a breath, bracing your core and ensure your wrists remain strong and straight. Breath out and extend though the elbows, pushing the bar up towards the roof untill the elbows are fully extended with your shoulder remain on the bench. Take another breath in as you lower the weight slowly and controlled towards the sternum (mid chest), ensure your arm remain abducted to 90 degrees and wrists are kept straight. Once bar reaches chest, breath out and push the weight straight back up towards the roof remembering to keep strong wrists to controll the bar.
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Reverse cable flys


Starting in a slightly squated position feet shoulder width apart, with your back flat and your trunk slightly forward and bracing through your core. Cross your arms over and grab the opposite cable with the opposite hand and take a breath in. On the breath out pull the cable out and up, bringing your arms into the shape of a W, while squeezing through your shoulder blades.
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Latissimus Dorsi stretch (childs pose)


Kneeling on your hands and knees (hands in line with your ears), with your hands just under your shoulders and knees shoulder width apart. Start by taking a breath in and then on the breath out sit back onto your heels, bringing your chest to the ground while hands are to remain in the same position and eyes are to be looking down towards the ground. Reach your hands further forward should you require a bigger stretch
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Scalene stretch


Slow drop your opposite ear slightly to your opposite shoulder (lateral flexion) then slowly tilt your head back slightly (neck extension) followed by slowly rotating your chin in the direction of the opposite shoulder.
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Pectoralis stretch


Standing up tall on the edge of a door frame, abduct the shoulder to 90 degrees and bend the elbow to 90 degrees. Start by placing the palm and forearm of against the wall and taking a breath in. On the breath out, turn your body away from the wall so that you should feel a stretch in the chest.
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Sleeper stretch (Posterior shoulder capsule stretch)


In a side lying position (on the side of the shoulder that is going to be stretched) with your head supported on a pillow,  have your shoulder flexed to shoulder height and your elbow bent to 90 degrees  supported on the bed/floor with your hand up to the roof, palm facing the direction of the lower body. Use the opposite hand to grab the top wrist of the shoulder being stretched and pull the arm down towards the bed/floor.
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Push ups


Start by laying face down on the ground, placing the hands just outside of and in the line of the shoulders with elbows bent and shoulders slightly abducted. Push your hands into the ground and push up off the ground and up onto your toes using your chest and arm muscles. Straighten out your arms while lifting your body off the ground, ensuring the body is kept straight by using your core (imagine a plank of wood) and using your toes as an anchor pivot point.
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Bicep curls


Starting with your elbow bent to 90 degrees and by your side,  hold the weight with palm facing the up. begin to bend your elbow as far as body allows lifting the weight towards the shoulder. Ensure the movement is performed slow and controlled and that the elbow remains fixed to the side of your body.
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Thoracic rotation and overhead throw with theraband


Start by standing up tall, side on to the wall approximately 1 meter away with your feet  shoulder width apart, have the back foot  parallel with the wall and the other front foot turned to the direction of throw. Out stretch the throwing arm (arm closest to the wall) grab the theraband in the palm of the hand while the other end of the band is attached to the wall. From this position preform an overhead throw while rotating the trunk and pivoting on the back foot. This should lead to an end position of your back facing the wall and hips facing forward and arm straight out in front
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Ball slams


Standing tall with a ball in your hands over head, break at the hips and knees, drive the ball toward the floor, start to squat, release the ball at the bottom.
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Chest Press


Laying on your back on the bench, feet flat on the floor, dumbbells start over elbows with neutral  wrists (vertical forearms ), elbows starts 45 degrees away from torso, press dumbbells to the ceiling meeting over the midline of the chest.
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Bent over rows with weight (shoulder 90 degrees)


One hand on a bench, other hand holding a dumbbell, torso parallel to the floor maintaining neutral spine, slight bend in knees. Set shoulder down and back dumbbell in a pronated position. As you pull the elbow moves out to your side towards the roof,  finish with the dumbbell inline with your chest and your shoulder blade toward your spine. maintain neutral wrists.
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Bent over rows (shoulder 0deg abduction)


One hand on a bench other hand holding a dumbbell, torso parallel to the floor maintaining neutral spine, slight bend in knees. Set shoulder down and back to start, as you pull the elbows brushes by your ribs, finish with the dumbbell inline with your chest.
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Lat pulldowns


Using a cable machine and seated on a Swiss ball with feet shoulder width apart, back in a neutral position and use your core to stabilise. Using a pronated grip, pull the weight down towards your chest by bending your elbows drawing then down towards your sides and squeezing through the scapulars. ensure this movement is performed slow and controlled. This can also be done by  pulling down behind your back
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Eccentric shoulder external rotation in supine


Laying on your back with a dumbbell/theraband (band under tension)  in your hand, with your elbow against your side, bent at 90 degrees, control the arm through internal rotation (releasing tension). You can progress this by abducting your shoulder position until 90deg
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Eccentric shoulder internal rotation supine


Laying on your back with a dumbbell/theraband (band under tension)  in your hand, with your elbow against your side, bent at 90 degrees, control the arm through external rotation (releasing tension). You can progress this by abducting your shoulder position until 90deg
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Theraband shoulder abduction


The theraband starts with tension on the band, standing tall, the arm starts by your side, raise the arm away from your body with the thumb to the roof. Finish at shoulder hight.
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Side-lie shoulder external rotation with weight


Laying on your side, with a dumbbell in the top hand keep the elbow against the torso, elbow bent at 90 degrees, raise the dumbbell to the roof. Brace through torso and hips, be sure not to rotate your torso
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Isometric shoulder internal rotation


Standing in a tall position in a doorway, keep elbow against the torso bent at 90 degrees, palm facing inwards apply pressure against the doorway with the palm.
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Isometric shoulder external rotation


Standing in a tall position next to a wall, keep elbow against torso bent at 90 degrees, face palm inward and apply pressure against the wall with the back of the hand.
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Active assisted shoulder internal rotation with towel


With the injured limb holding one end of the towel (non injured limb holds the other end above the head), the injured limb reaches up the spine, the non injured limb reaches over and down the spine. The non injured limb pulls with the injured limb to increase its end range of motion.
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Active assisted shoulder external rotation with stick


Holding a broom stick with both hands, use the injured limb (elbow by your side and bent 90deg) to turn the shoulder outwards until you can no longer turn it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
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Active assisted shoulder abduction with stick


Holding a broom stick with both hands, use the injured limb to raise the broom stick away from body (towards your injured side) until you can no longer raise it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
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Active assisted shoulder flexion with stick


holding a broom stick with both hands, use the injured limb to raise the broom stick in front of you with straight arms until you can no longer raise it, now use the non injured limb to help move through further range of motion but it is important to continue to try an use your injured limb
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Ball rolls up and down wall


Standing with a slight lean, arm reached out at shoulder hight with one hand on the ball and the ball against the wall, push the ball into the wall maintain a neutral spine. Move the ball clock wise  5 times, move the ball anti clock wise 5 times and up and down 5 times.
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Pendulum AROM


Leaning forward with one arm on the wall and head on the arm, maintain a neutral spine so the torso is parallel to the floor ( "looking over the floor" )  1. swing arm forward and back 10 times, 2. swing arm clock wise 10 times, 3. swing arm side to side 10 times, 4. swing arm anti clock wise 10 times.
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Reverse flys


Using a set of dumbbells/ cables, start with a slight bend at the knees and hips, maintain a neutral spine so the torso is parallel to the floor ( "looking over the floor" ) with a slight bend in the elbows and the back of the hands facing out, raise the back of your hands to the roof, squeezing the shoulder blades together.
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Single arm cable row


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back up tall in a neutral position and using our core to stabilise. Pull the weight towards your mid section using one arm, keeping the elbow close to your side, squeezing through the scapulars on each row.
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seated cable rows


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back up tall in a neutral position and using our core to stabilise. Pull the weight towards mid section with both arms using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
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High cable rows


Using a cable machine and seated on a swiss ball with feet shoulder width apart, back in a neutral position and using our core to stabilise. Pull the weight down towards your mid section using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
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Low cable rows


Standing with feet shoulder width apart, knees slightly bent and trunk leaning forward (be sure to keep your back in a neutral position). Pull the weight towards your belly button using a neutral grip, keeping the elbows close to your sides, squeezing through the scapulars on each row.
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Theraband/ Cable shoulder internal rotation (shoulder at 90 deg)


Standing tall with you back to the cable machine, start by setting the shoulder blades by pulling them back and down. From here start with the hand straight up in the air with the elbow at 90 degrees and the shoulder abducted to 90 degrees. Pull the handle using the hand closest to the cable machine in a downwards motion in a pronated grip until your hand is as the same height of your shoulder. Ensuring this movement is preformed slow and controlled.
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Theraband/ Cable shoulder internal rotation (shoulder at 0 deg)


Standing tall side-on to a cable machine with you exercising shoulder nearest to the machine, start by setting the scapulars by pulling them back and down. From here have the elbow at 90 degrees with your elbow by your side. Pull the handle on the machine across the body in a sideways closing motion with a neutral grip as far as the shoulder joint will allow. Ensuring that your elbow remains by your side (bent 90deg) and shoulders blades toghther. this movement is preformed slow and controlled.
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Scapula retraction in sitting


Seated with your back up straight, pull your shoulders back and down ensuring you also squeeze them together and hold for 2 seconds
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Theraband/Cable External Rotation in 90 Degrees of Abduction


Start with arm up in 90 degrees of abduction, retract scapula, rotate arm upwards and try not to drop your elbow. Designed to improve rotator cuff strength.
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Theraband/ Cable External Rotation in 0 Degrees of Abduction


Keep Elbow tucked in to side, start with hand close to chest and externally rotate out to the side, keeping the scapula in a retracted position. Designed to improve rotator cuff strength.
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Scapula Retraction with Theraband


Pull Down with straight arms, Squeeze scapulas, hold and release. Good for improving scapula control and posture which will help with all swim strokes.
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Scapula Retraction in Prone


Scapula Control; Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze and Hold. Good for improving scapula control which will help with all swim strokes.
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scapular retraction with theraband


Pull Down with straight arms, Squeeze scapulas, hold and release. Good for improving scapula control and posture which will help with all swim strokes.
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Upper Trapezius Stretch and Levator Scapulae Stretch


Place, one arm on head and pull head across, hold for 30 seconds and then pull head in to more flexion, looking in to the armpit and hold for 30 seconds. Repeat on other side. These exercises are designed to help stretch the muscles of the neck.
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Scapular Push up


Start in 4pt kneeling, keep elbows locked straight. Let your chest sink towards the floor as your shoulder blades come together, then pull your shoulder blades forwards and raise your chest towards to ceiling. Progress to knees or toes to increase difficulty.
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Scapular retraction in prone


Scapula Control; Squeeze Shoulderblades down and back, relax the upper Trapezius, Squeeze and Hold. Good for improving scapula control and posture which will help with all swim strokes.
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Correct Sitting Posture


Sit with your bottom all the way to the back of the chair, use a Lumbar Roll for extra support if needed. Have seat height so elbows are at 80 - 90 degrees, have top 1/3 of monitor at eye level. Have feet supported on floor/step with hips/knees at 90 degrees.
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Deep cervical flexors


Lying on back with roll of towel under nape of neck, genltly roll head into flexion with relaxed neck muscles to feel a slight increase in pressure on the towel.
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Using the physio pole


Lay down on the physio pole with your bottom at one end and your head resting at the other with you knees bent up. Alternate between having arms out to the side for 30 seconds and resting on your chest for 30 seconds.
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