I am an old man, who has been for retired 28 years. That's longer than most of you have been alive, but I have had good health up until recently when I fell in my garden and landed hard on my right shoulder. The next day I started experiencing a terrible pain when I raised my arm above my shoulder. I went to the family MD who sent me to a physical therapist. The PT prescribed some at-home exercises, which have helped my mobility. The following is an apparatus I built to exercise with. Anyone can easily make one at low cost with readily available parts, and help keep the old body in shape.
I AM NOT A DOCTOR OR PHYSICAL THERAPIST, SO DO THE EXERCISE AT YOUR OWN RISK.
YOUR COMMON SENSE WILL LIMIT ITS USE.
JUST DON'T DO IT IF IT IS HURTING AND DON'T OVER DO IT.
March 20,2015 UPDATE: After I fell and hurt my shoulder, I toughed it out for a month before I went to doctor, and couldn't raise my right arm above my shoulder l without great pain and a popping in my rotor cup which was almost unbearable. After doing this exercise about every other day, the pain has completely disappeared. (I would do it every day, but I forget)
Even if you don't need it now, keep it in mind for the time you may need it. IT WORKS.
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Step 1: SUPPLIES & TOOLS
A minimum of 6 feet of paracord
1 - Over the door clothes Hanger
2 - 4½ inch pieces of ¾ inch PVC pipe or ¾ inch wooden dowel (to be know as PVC throughout the rest of this)
1 - small pulley
1 - door to hang it over
1 - pair of scissors or knife
1 - hacksaw or chop saw to cut the PVC.
1 - electric drill & ¼ inch bit to drill a hole through the PVC.
Lets get started.............
Step 2: START CONSTRUCTION
Hang the clothes hanger over an out-of-the-way door, like in a bedroom where it will not obstruct foot traffic.
Cut off a 6 inch piece of paracord and burn or tape the ends so it will not fray out. You will still have 5½ feet left.
Attach the pulley to the clothes hanger with the short piece of paracord as shown in photo
Pass the long piece of paracord through the pulley with the two ends hanging down
Step 3: FINISHING IT
Cut the PVC into two 4½ inch pieces with the hacksaw
Drill ¼ inch holes through the center of the 2 PVC pieces
Thread the ends of the paracord through the holes in the PVC & tie figure 8 knots in the ends
This animated site will help you tie the figure 8 knot: http://www.animatedknots.com/fig8_/
BTW: That is a VERY good knot and really holds securely. I have used it for years.
You are finished with the construction, but...............
Step 4: EXERCISING WITH IT
CLICK ON THUMBNAILS TO ENLARGE THEN HIT BACK BUTTON
You may want to adjust the length to fit your reach. When one hand is raised up as high as you can reach, the other hand should be all the way down.
Stand facing the door, grasp one PVC piece in each hand.
The exercise involves keeping your elbows straight and pulling down on one PVC with the right hand, allowing the paracord to pull up the left hand and arm without you physically raising the left arm. Pause 10 seconds with your left hand extended up. Then pull down with the left hand, allowing it to raise your right hand. Doing this will definitly increase your mobility and range of motion in your shoulder. Start by doing it about 10 times twice a day, increasing it to 25 x 2 times per day. Only raise your arm as high as you can without it hurting and increase height as you can.
You can also turn your back to the door and do as described above.
Thanks for reading my post. Comments are welcome.
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