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Broom/Cane Exercises

Suggested Equipment: Broom stick, cane, PVC pipe, or baseball bat to assist with a deeper full body stretch. 

The following Broom/Cane stretches can be done in a seated or standing position. Use of a broom, cane, or other equipment can create a deeper body stretch because of the gravity or the object. When performing these exercises, remember to not let your pain increase by more than two points from your starting pain level. Start the exercise program with low repetitions (approximately 2 reps) and gradually increase repetitions as the exercise becomes easier to perform. 

Shoulders

Feet shoulder width apart. Place your hands in a wide grip on the broom stick. Starting at your waist, lift the broom up over your head reaching back as far as the shoulders will comfortably stretch. Hold for 15-20 seconds. Bring arms back down. Repeat for another set.

Latissimus Dorsi (Lats) and Trunk Rotation

Lats – Feet in wide width stance. Place your hands in a wide grip on the broom stick. Starting at your waist, lift the broom up over your head reaching back as far as the shoulders will comfortably stretch. Keeping arms lifted overhead, lean upper body to the right and hold stretch for 10 seconds. Return to upright. Then lean upper body to the left and hold stretch for 10 seconds. Return to upright. Bring arms back down. Repeat sequence for another set. 

Trunk Rotation – Feet shoulder width apart. Place your hands in a wide grip on the broom stick (shoulder width apart). Starting at your waist rotate your trunk and bring the broom to your right.  Hold position for 5-10 seconds. Return to starting position. Then rotate your trunk and bring the broom to your left.  Hold position for 5-10 seconds. Return to starting position. Repeat sequence for another set. 

Hamstrings and Calves

Hamstrings – Feet in wide width stance. Place your hands in a wide grip on the broom stick (shoulder width apart). Leaning forward, slowly lower the broom down toward your knees or as far as you can comfortably stretch. Hold for 15-20 seconds. Return to starting position. Repeat for another set.

Calves – Place one end of the broom stick on the floor next to your right foot. Keeping your heel on the floor, place the toes of your right foot against the lower portion of the broom. Keeping your foot in place, slowly bend your upper body forward from your waist keeping your back straight until you feel a stretch in your right calf.  Hold for 15-20 seconds. Return to upright position and lower your right foot to the floor. Repeat the stretch using your left foot. Repeat entire sequence for another set. 


For questions, please call 610-776-3167.