The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. Stretch slowly, and never do any exercise that causes pain. If you are an athlete, your legs take a lot of abuse. Here are some advanced exercises for those with healthy knees, legs and arms that will get you ready for your sport.

zShoulder Exercise Menu

Military Press

dumbbell curl

While sitting on a ball or chair, with dumbbells in each hand. Position your arms at shoulder level as shown, and then press upward to the ceiling. Repeat 10 times. Try to do 3 sets.


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Side Pulldowns

pulldowns

Secure your theraband or Sportcord near the top of the door frame. Start pulling down and across the body (as shown). Be sure to keep the thumb pointed up when at the top of the pattern and rotate it down as your arm descends. Repeat 10 times.


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Arm - Triceps Pulldowns

pulldowns

Anchor your theraband or Sportcord at the top of doorframe. Grasp the ends/handles, and pull down toward your hips, keeping your upper arms by the side of your body. Hold for 5 seconds, then relax. Repeat 10 times.


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Arm - Triceps Stretch

abdominal crunch

Position hands behind head as shown. Grasp right elbow with left hand and pull toward the left slightly to feel a stretch in the right tricep. Hold for 5 seconds, and then repeat with other arm.

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Bicep Curls on Ball

Sit erect on Swiss ball with your chest out, shoulders relaxed and back. Maintain your lumbar curve and keep abdominal muscles tightened. Hold weights in hands and lift alternately bringing hands to shoulder level and down. Remember to relax shoulders and keep shoulder blades down and back. Repeat 10 times with each arm, alternating.

*Roll mouse over image to view full exercise.


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NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

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SPECIALTY CENTERS
  • Spine
    • The Spine Center are referred back and neck pain patients across the New England States.
  • Hand & Wrist
    • The Hand & Wrist center deals with both surgical and nonsurgical treatment of conditions and problems.
  • Joint Replacement
    • The Joint Replacement Center provides the most modern treatment options for knee, hip, and shoulder replacement
  • Pediatric Orthopedics
    • The Pediatric Orthopedic Center consist of three surgeons who specialize in the care of children.
  • Foot & Ankle
    • The Foot & Ankle Center involves clinical teams that specialize in foot and ankle surgery.
  • Shoulder & Elbow
    • The Shoulder & Elbow Center includes orthopedic surgeons and therapists who specialize in shoulder and elbow.
  • Sports Medicine
    • The Sports Medicine Center helps those with sports-related injuries recover quickly to return to activity.
  • Trauma & Fracture
    • The Trauma & Facture center works closesly together with Rhode Island Hospital's trauma specialists to identify injuries.
  • Oncology
    • Our orthopedic oncology center includes the expertise of a specialist in oncology and reconstructive surgery.
  • Cartilage Repair Center
    Cartilage Repair
    • The Cartilage Repair Center offers state-of-the-art treatment of joint cartilage lesions
  • Orthodirect for sprains, fractures, work accidents, sports injuries
    Ortho Direct
    • Ortho Direct treats patients with urgent orthopedic needs from sprains, fractures, work accidents & sports injuries.
Brochures & Journals
  • Back to Life Journal
    • Subscribe to our Back to Life Journal to read information on the latest advances on joint replacement, sports medicine, orthopedic problems and back and neck pain.
Home Remedy Book
  • Home Remedy Book
    • Have back or neck pain? Learn what causes symptoms and the home remedies that relieve pain. University Orthopedics mails out Home Remedy Books to residents throughout the New England area.
About Us

University Orthopedics in Providence, Rhode Island, is a regional referral center for patients with back and neck pain, joint pain, sports medicine problems, shoulder pain, hand problems, hip and knee pain, and foot and ankle injury. University Orthopedics utilizes fellowship-trained, sub-specialized physicians to treat a variety of orthopedic problems.

  • PROVIDENCE 1
    2 Dudley Street, Suite 200
    Providence, RI 02905
    Phone: 401-457-1500

  • PROVIDENCE 2
    100 Butler Drive
    Providence, RI 02906
    401-277-0790

  • MIDDLETOWN
    345 Valley Rd.
    Middletown, RI 02842
    401-457-1500

  • EAST GREENWICH
    1405 South County Trail, Building 5
    East Greenwich, RI 02818
    Phone: 401-884-1177