Langford Physiotherapy & Medical Acupuncture
105 -877 Goldstream Ave # 105 V9B 2X8 Victoria, BC, Canada

Here is a basic knee exercise. It can be used in both early and late stages of recovery from injury. I have also included some variations. In the early days following an injury or if there is irritation due to an arthritic condition it may only be possible to attempt the quads setting type of exercise but as the pain and any swelling resolves then more movement can be added. In more chronic conditions it is sometimes overlooked that the person cannot properly straighten the knee. The knee may look straight but you have to compare with the other knee, assuming that it is uninjured. You will often find that there are a few degrees difference. This difference has to be eliminated or you will not get the best result from your rehabilitation routine.

A simple way to encourage the return of movement to an injured shoulder is to support the forearm on a stable surface at an appropriate height and then move the body back and forth. In the beginning the movement should be back and forth and not out to the side. One foot is placed behind the other to make sure that the movement is safe and stable. There is no weight placed on the injured limb and you do not hold on with the hand of the injured limb. The movement is rhythmical and not forced.

Early shoulder exercise progression (These exercises should not be done without first of all consulting your physician or other health professional directly involved in the care of your injury). 1) Lying down, hands clasped, the strong arm assists the injured side. Use a bench press movement with the arms directly over the shoulders. This reduces leverage at the shoulder making the exercise easier and safer than when it is done sitting. 2)The progression is to a) reduce that assistance (third photograph) then b) use just the weight of the arm followed by c) a light weight.

Shoulder Exercises: Rotator cuff exercises: These exercises are essential to the overall function of the shoulder. The rotator cuff muscles stabilize the joint. They support movement and the ability to push or pull weight. In a neutral position, the upper arm at the side of the chest: 1) The elbow should be held an inch or two away from the side and an inch or two in front of the midline down the side of the chest. ... This trains and strengthens stabilization at the shoulder joint. It increases leverage on the trunk and creates a strong core strengthening effect, (if you control posture). 2) Strong upright posture with a neutral lumbar/pelvic position. This places the shoulder girdle in its neutral position. The exercise then recruits stabilizing patterns from the feet to the shoulders. The rotator cuff does not work alone. It works in partnership with stabilizing patterns throughout the body. To achieve a quality result it is essential to begin with a strong functional posture. Stabilize the base, then perform the movement.

Exercises not usually done in combination for tennis elbow: The rule is that the second set has to be less painful than the first! If the pain is increased on the second set then the problem will be made worse. Three guiding principles: 1) Treat and strengthen the extensors of the forearm 2) Strengthen from the shoulder 3) Postural advice: Vary the posture and mechanics. No one posture will give you a good result although some are better than others.