Uksikliike

Uksikliike is a Finnish term that translates to "door movement" or "door movement exercise." It is a physiotherapy exercise primarily used to improve the range of motion and strength in the shoulder joint. The exercise involves simulating the action of opening and closing a door, typically using resistance bands or light weights.

The primary goal of Uksikliike is to target the external rotators of the shoulder, muscles that are crucial for bringing the arm away from the body. This movement is often compromised due to injury, surgery, or prolonged periods of inactivity, leading to stiffness and pain. By performing Uksikliike, individuals can work on restoring proper shoulder function and preventing further issues.

The exercise is typically performed in a standing position. One end of a resistance band is anchored to a stable object at elbow height, and the other end is held in the hand. With the elbow bent at a 90-degree angle and kept close to the side, the individual pulls the band away from their body, rotating the shoulder outwards. This motion mimics the opening of a door. The movement is then reversed slowly to return to the starting position, simulating closing the door. Variations exist, including adjusting the height of the anchor point or the resistance level, to suit individual needs and progression. Uksikliike is a common component in rehabilitation programs for conditions such as rotator cuff tears, frozen shoulder, and post-surgical recovery after shoulder procedures.