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Plyometrics for the Shoulder

para>This is an image of a woman on her knees with her back straight. Her arms are extended straight out in front of her shoulders with her wrists flexed so her palms are facing forward. There are two callouts. In the first, she has fallen forward, landing with her arms bent and palms on the ground. Her back remains straight and knees remain bent to 90 degrees. In the next callout, she pushes off of the ground with her hands to return to the starting position on her knees, back straight with arms extended straight out from her shoulders.View Original

This is an image of a woman on her knees with her back straight. Her arms are extended straight out in front of her shoulders with her wrists flexed so her palms are facing forward. There are two callouts. In the first, she has fallen forward, landing with her arms bent and palms on the ground. Her back remains straight and knees remain bent to 90 degrees. In the next callout, she pushes off of the ground with her hands to return to the starting position on her knees, back straight with arms extended straight out from her shoulders.

View Original

This is an image of a woman standing up straight with her feet shoulder width apart, arms extended straight over her head, holding a weighted ball. There is a callout showing her throwing the ball down in front of her with straight arms.

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This is an image of a woman standing up straight with her feet shoulder width apart, arms extended straight over her head, holding a weighted ball. There is a callout showing her throwing the ball down in front of her with straight arms.

View Original

This is an image of a man and a woman standing facing one another. The man has a weighted ball in his hands at shoulder height and is getting ready to toss it to the woman who is a few feet away. The woman has both hands in front of her chest, ready to catch the ball. There is a callout showing the woman with the ball in her hands at shoulder height, preparing to toss the ball to the man who has both hands in front of his chest, ready to catch the ball.

View Original

This is an image of a man and a woman standing facing one another. The man has a weighted ball in his hands at shoulder height and is getting ready to toss it to the woman who is a few feet away. The woman has both hands in front of her chest, ready to catch the ball. There is a callout showing the woman with the ball in her hands at shoulder height, preparing to toss the ball to the man who has both hands in front of his chest, ready to catch the ball.

View Original

This is an image of a man and a woman standing facing one another. The man has a weighted ball in his right hand at shoulder height and is getting ready to throw it to the woman who is a few feet away. The woman has both hands in front of her chest, ready to catch the ball. There is a callout showing the woman with the ball in her left hand at shoulder height, preparing to throw the ball to the man who has both hands in front of his chest, ready to catch the ball.

View Original

This is an image of a man and a woman standing facing one another. The man has a weighted ball in his right hand at shoulder height and is getting ready to throw it to the woman who is a few feet away. The woman has both hands in front of her chest, ready to catch the ball. There is a callout showing the woman with the ball in her left hand at shoulder height, preparing to throw the ball to the man who has both hands in front of his chest, ready to catch the ball.

View Original

This is an image of a man standing on a small stool, holding a weighted ball in both of his hands at chest height. There is a woman lying on the ground with her head near the stool, just below his feet. Her arms are extended straight above her shoulders with her hands flexed as she prepares to catch the ball. There is a callout showing him dropping the ball into her hands and she bends her arms as she catches it.

View Original

This is an image of a man standing on a small stool, holding a weighted ball in both of his hands at chest height. There is a woman lying on the ground with her head near the stool, just below his feet. Her arms are extended straight above her shoulders with her hands flexed as she prepares to catch the ball. There is a callout showing him dropping the ball into her hands and she bends her arms as she catches it.

View Original

What will the results be?

• Stronger muscles
• More toned arms and shoulders
• Easier to do daily activities
• Quicker return to sports

Helpful tips

• Stay active and work out to keep your muscles strong and flexible.
• Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
• Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
• Try walking or swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
• After exercising, it is a good idea to use ice. Place an ice pack or a bag of frozen peas wrapped in a towel over the painful part. Never put ice right on the skin. Do not leave the ice on more than 10 to 15 minutes at a time. Ice after activity may help decrease pain and swelling. Never ice before stretching.
• Doing exercises before a meal may be a good way to get into a routine.
• When using a weighted ball, choose a weight that will allow you to repeat the exercise 10 times before resting. If you easily do 10 repeats, you may not be using enough weight. If you are not able to do 10 repeats, you are using too heavy of a weight.
• Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚  
http://orthoinfo.aaos.org/topic.cfm?topic=A00067 ‚  

Last Reviewed Date

2015-12-18 ‚  

List_set bdysylist

• Exercise
• Neuromuscular and Skeletal
• Therapy (Occupational, Physical, Speech, etc)

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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