Schulter-Zentrum - Exercises for patients
Note
Below we offer you exercises that you can do yourself at home.
Flyer
You can download our flyer with exercises for at home here:
Exercise 1: Exercise on the wall
Lean against the wall and feel where your shoulder blades are. Pull your shoulders down and together, hold for 10 seconds, release. The movement takes place between the shoulder blade and the ribcage.
10 repetitions each 10 seconds
For better clarity, a glass pane is used in this video instead of the room wall
Exercise 2: Exercise with Theraband
Hang the Theraband or Deuserband above head height. 90° angle in the elbow joints, the elbows close to the body. Pull your shoulders down and together against the pull of the elastic band. The chest rises. The movement takes place mainly between the shoulder blade and the ribcage, less between the head of the humerus and the shoulder socket.
10-20 repetitions
Exercise 3: Dorsiflexion
In a tabletop position on a yoga mat. The fist or elbow touches the opposite knee, then the arm and leg are extended. The thumb points toward the ceiling. Perform the exercise on both sides (right fist → left knee and left fist → right knee).
10-20 repetitions
Exercise 4: Exercise “from the U”
Prone position. There is a pillow or towel roll under the chest. The arms hover just above the ground next to the body with the elbow joints bent. Move your arms alternately towards your head and towards your waist.
10-20 repetitions
Übung 5: Dehnen der kleinen Brustmuskeln
Lying on your back. The upper body is supported by a rolled-up towel (approx. 10 cm in diameter), positioned along the spine between the shoulder blades. The arms rest relaxed next to the body. A second person gently but firmly presses both upper arms down toward the surface.
Stretch for 20 seconds.
Exercise 6: Stretching the large pectoral muscles
Grasp the doorframe at chest height with the thumb pointing toward the ceiling and the arm fully extended. The strong engagement of the hand muscles prevents the arm from sliding, allowing the shoulder muscles to fully relax. Rotate the entire body away from the arm until a stretch is felt in the chest area.
Exercise 7: External rotation against light weight
Fill a plastic bottle with approx. 300-500 ml of water and attach a string to the bottle. Hang the string over the doorknob and hold the end of the string in your hand. 90° angle in the elbow joints, elbows close to the body. Pull the cord outwards so that the bottle is lifted.
20-30 repetitions on both sides.
