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Abduction

  • Stand on band and pull arms out to the side.

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  • Thumbs point up. 

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  • Don't exceed shoulder height.

Anti-Computer
Guy

  • Stand w/ back and head against the wall and feet about 1 foot from wall.

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  • Tighten stomach to flatten back against wall.

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  • Keeping your pinky as close to the wall as possible, slide your hands up and down the wall 6-12 inches in each direction.

Bicep Curls

  • Using dumbbells or a Theratube, pull hand up and turn palm up at the same time.

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  • Alternate arms.

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  • Keep upper arm stationary at your side and bend at the elbow.

Cervical Isometrics 

Apply light pressure to your head in the following positions:

- at temple (to resist rotation)
- above ear (to resist sidebending)
- at back of head (to resist looking up)
- at forehead (to resist looking down)

 

* Be sure to use light pressure and maintain proper posture.
Your head should not move.

Cervical Isotonics 

Apply light pressure to your head in the following positions:
- above ear (during sidebending)
- at temple (during rotation)
- at back of head (during extension)
- at forehead (during flexion)


 * Be sure to use light pressure and maintain proper posture.


Move head into each direction slowly within a pain free range of motion.


Apply pressure during the entire movement until your head returns to a neutral position.

Chin Tuck

  • Move head/chin straight back.

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  • Don't let your chin move up or down.

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  • Relax.

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  • Repeat 15x.

Corner Stretch

  • Stand in a corner or in a doorway.

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  • Lean into stretch and hold for 30 seconds.

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  • Repeat 2x.

Diagonal Pull Down cross/chop

Perform this exercise in order as shown.

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  • Face one direction, use the arm closest to the door (pull down cross)

  • Then switch arms (chop).

  • Face opposite direction and repeat.


Remember:
- When your hand is up, your thumb is on top.
- When your hand is down, your thumb points down.

Diagonal Upper Cut/Sword Pull

Perform this exercise in order as shown.

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  • Face one direction, use the arm closest to the door (upper cut)

  • Then switch arms (sword pull).

  • Face opposite direction and repeat.


Remember:

- When your hand is up, your thumb is on top.
- When your hand is down, your thumb points down.

Extension with Theratube

  • Start with arms straight out.

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  • Pull down to your sides slowly.

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  • Keep elbows straight.

First Rib Mobilization

  • Sit on a wide belt or the edge of a towel. 

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  • Place the belt at the base of your neck as shown. 

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  • Pull down firmly and hold for 1 minute.

Flashers

  • Pull hands outward while keeping your elbows at your sides.

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  • Hold 3-5 seconds then relax.

Flexion with Theratube

  • Stand on the TheraBand with arms down at your sides.

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  • Keep elbows straight while pulling your arms to shoulder height.

Internal Rotation

  • Pull Theraband or Theratube inward.

 

  • If needed place a small towel between elbow and hip to make sure your elbow stays next to your body.

Medial Trapezius Stretch

  • Bring elbows and hands together.

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  • Move elbows away from body to stretch your mid/upper back muscles.

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  • Hold 30 seconds.

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  • Repeat 2-3x.

Medial Trapezius Stretch -
Sidelying

  • Reach forward w/ your arm to feel a stretch in the shoulder blade area. 

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  • Hold 10 seconds then relax.

Median Nerve Glide

  • Stand or sit with your arm to the side at about a 45 degree angle.

  • Lower your shoulder and place the opposite hand on your shoulder to help hold this position.

  • Extend the wrist back to feel a stretch in your arm.

  • Tip: you must keep the shoulder down to feel the correct stretch.

  • Extend and relax the hand15x.

  • Perform 3x/day.

Overhead
Press

  • Maintain a neutral position of the neck/head.

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  • Use dumbells or a theratube and raise arms overhead.

Pectoral Stretch

  • Position the arm(s) at shoulder height against a doorway or wall.

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  • Lean forward to feel a stretch in the front of your chest.

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  • Hold 30 seconds.

 

  • Repeat 2-3x.

Radial Nerve Glide

  • Lower your shoulder with your arm at your side.

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  • Turn the arm inward so your palm is facing away from you. 

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  • Extend the arm back slightly and make a fist.

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  • Flex the wrist back and forth 15x.

Repeated
Shoulder
Adduction

  • Pull your arm across your body to feel a stretch in the shoulder.

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  • Perform 15x.

Repeated
Shoulder
Extension

  • Extend your arm behind you on a counter or stable surface. 

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  • Squat with legs to feel a stretch your shoulder.

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  • Perform 15 stretches, holding 1 second each time.

Repeated
Shoulder
Internal Rotation

  • Position arms as shown.

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  • Relax the involved arm with it behind your back. 

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  • Pull the lower arm up with the hand on top until a non-painful stretch/strain in the shoulder is felt.

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  • Hold 1 second, lower arm, then repeat 15x.

Robot

  • Stand with your back against the wall and your feet about 1 foot away from the wall. 

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  • Tighten stomach to flatten your back against the wall. 

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  • Bring your arms up to about shoulder height and keep your elbows flexed at 90 degrees. 

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  • Keep your forearms parallel, not allowing the elbows to move apart. 

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  • Reach for the wall behind you.

Rows

  • Pull your elbows straight back and squeeze shoulder blades together for 2 seconds.

R's (Posture Exercise)

  • 1- Slight chin tuck.

 

  • 2- Drop shoulders, moving shoulder blades down towards your back pockets.

 

  • 3- Squeeze your shoulder blades together for 5 seconds. (Don't let shoulders rise)

 

  • Perform _____ sets of _____ repetitions, ____ x / day.

Scalene Stretch

  • Sidebend head, bringing your ear towards your shoulder.
     

  • Hold 30 seconds.

Shoulder External Rotation - Sidelying

  • Slowly elevate then lower your hand while keeping your elbow against your body.

 

  • Perform _____ sets of _____ repetitions.

SNAG

  • Find the "bump" of your spine at the base of your neck w/ your left hand.

  • Place your fingers to the right of the spine and pull towards the left as you rotate or sidebend your head to the right.

  • If this does not relieve your pain, try moving your fingers slightly up or down.

  • Hold this position for 10 seconds. 

  • Repeat 3x.

  • For pain with left rotation/sidebend perform this on the opposite side.

Stick-em Ups

  • Stand facing wall with arms against the wall and over head.

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  • Reach up as far as possible and hold this position for 3 seconds.

Straight Arm Pull Down

  • Start with arms straight out at shoulder height. 

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  • Engage abdominal muscles and slowly pull your hands down to your sides. 

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  • Be sure to keep arms straight during this exercise.

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  • This exercise may also be performed by pulling one arm down at a time, alternating arms.

Supine Chin Tuck

  • Lie supine without a pillow (or use a small pillow if necessary).

 

  • Using the muscles in the front of your neck, draw the chin straight down as far as possible.

 

  • Hold 1-5 seconds then relax.

Thoracic Extension Stretch

  • Use a foam roll or a rolled up towel to perform this stretch/mobilization. 
     

1 - Place the foam roll just below your shoulder blade.


2 - Move the foam roll 1-2 inches up the spine. (Elbows together)


3 - Move the foam roll 1-2 inches higher. (Elbows together and add chin tuck while extending back)

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  • In each of the 3 positions described, relax and stretch back over the foam roll 5x. 

 

  • Hold 1-3 seconds. 

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If the 1st position is painful, you may have the foam roll too low.  Reposition and try again.  If still painful, discontinue the stretch.

Triceps Pull Down

  • Pull hands straight down.

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  • Keep elbows and upper arms stationary.

T's

1 - Slight chin tuck


2 - Raise arms as shown.  Drop your shoulders, moving shoulder blades down towards your back pockets.


3 - Squeeze your shoulder blades together for 3 seconds.


* The challenge here is to keep the arms up and shoulder blades down.

Ulnar Nerve Glide

  • Bring your hand up close to your ear with palm facing up.

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  • Use the opposite arm to help lower your shoulder. 

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  • Extend your wrist back to feel a stretch in your arm.

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  • Perform 15 repetitions, 3x/day.

Upper Trapezius Stretch

  • Reach one hand behind your back. 

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  • Look down slightly. 

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  • Use the other hand to help sidebend your head. 

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  • Hold 30 seconds. 

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  • Repeat 2x on each side.

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