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Miami Sports Medicine Physical Therapy
8700 N. Kendall Dr
Suite 103
Miami, Fl 33176
305-279-2335
305-279-7989

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Athletes United Athletes United
Using the latest in sports medicine, Athletes United provides athletes of every level the very best and latest recources available for them to safely and effectively meet their goals and gain an edge on and off the field
Stop Sports Injuries Stop Sports Injuries
There is a growing epidemic of preventable youth sports injuries that are dismantling kids' athletic hopes and dreams at an early age.
Arthroscopy Association of North America Arthroscopy Association of North America
(AANA) exists to promote the knowledge of arthroscopic surgery in order to improve upon the diagnosis and treatment of diseases and injuries of the musculo-skeletal system.
American Board of Orthopaedic Surgery American Board of Orthopaedic Surgery
ABOS functions to serve the best interests of the public and of the medical profession by establishing educational standards for orthopaedic residents
American Academy of Orthopaedic Surgeons American Academy of Orthopaedic Surgeons
Founded in 1933, the Academy is the preeminent provider of musculoskeletal education to orthopaedic surgeons and others in the world
american sports medicine institute american sports medicine institute
Aims to improve the understanding, prevention, and treatment of sports-related injuries

Shoulder Streching and Strengthening

Joseph Fernandez M.D.

• Lie directly on affected shoulder with hand well supported by pillows. Slide your arm up to 90˚ angle. Bend your knees up to keep you stable lying on your side.

• Place the hand of the unaffected side just below wrist of affected side and slowly push the forearm down towards the bed/floor. Make sure that you keep the elbow bent at 90˚ and keep the upper arm level with the collar bone throughout the stretch. You may need to place a small rolled up towel below the upper arm to act as a block preventing movement towards the body. Throughout the stretch you must ensure that you remain directly on the shoulder as it is common to roll backwards onto the shoulder blade.




Joseph Fernandez M.D.


• Maintain the stretch for at least 30 seconds and should be held at an intensity that you find mildly uncomfortable. During the 30 second period, the intensity of the stretch may lessen as the muscles relax. Gently push the forearm further down to maintain stretch but keep within your own level of tolerance.


• After 30 seconds, release and gently push the affected arm into the unaffected hand gently resisting the movement back to the starting position.




Joseph Fernandez M.D.

5 Ibs.--> 3 sets of 15 repetition, Three times a week.

Horizontal Abduction:

Muscles: Posterior shoulder.

Movement: Bend forward 90 degrees at the waist and hold weight with arms hanging straight down. Raise arms 90 degrees until parallel to the floor. Lower. Notes: Repeat right away -resting at the bottom puts unnecessary stress on the shoulder. Perform this exercise one arm at a time if you prefer. This exercise can also be performed lying down on a table.


Shoulder Extension:

Muscles: Posterior shoulder.

Movement: Bend forward 90 degrees at the waist and hold weight with arms hanging straight down. Raise at backwards until parallel with body (perpendicular to the floow). Lower. Notes: This exercise can also be performed lying down on an exercise ball.


Rotator Cuff Strengthening Exercises

Arm Curl

5 Ibs.--> 3 sets of 15 repetitions, Three times a week.

I. Arm Curl

Hold a dumbbell with your palm facing forward and your hand at your side. Bend your elbow and lift the weight to your shoulder. Slowly lower the weight to the starting position.


Reverse Arm Curl Exercise

5 Ibs.--> 3 sets of 15 repetitions, Three times a week.

II. Reverse Arm Curl

Hold a dumbbell with your palm facing backward and your hand at your side. Bend your elbow and lift the weight to your shoulder. Slowly lower the weight to the starting position.


Front Lift Exercise

5 Ibs.--> 3 sets of 15 repetitions, Three times a week.

III. Front Lift

(Palm Up/ Palm Down) Hold a dumbbell at your side, palm facing down with elbow locked. Lift the weight straight up, with your arm no higher than parallel to the floor. Slowly lower the weight to the starting position.


Bent Over Lateral Lift

5 Ibs.--> 3 sets of 15 repetitions, Three times a week.

IV.Bent-over Lateral Lift

Stand and bend over at 90˚ angle. Grasp a dumbbell and, with elbow locked, lift the weight straight up to the side. Again, go no higher than parallel to the floor. Slowly lower the weight to the starting position.


Lateral Lift

5 Ibs.--> 3 sets of 15 repetitions, Three times a week.

V. Lateral Lift

Hold a dumbbell at your side, palm your side, palm facing the body. Lift the weight to the side, with your arm no higher than parallel to the floor. Slowly lower the weight to the starting position.


Bent Over Chest Lift

5 Ibs.--> 3 sets of 15 repetitions, Three times a week.

VI. Bent-over Chest Lift

Stand and bend at a 90˚ angle. Grasp a dumbbell and, with the elbow locked, lift the weight across your chest. Slowly lower the weight to the starting position.