Abdominal Crunch -- Crossed Arms With Rotation

• Lie on back with knees bent and arms crossed over chest
• Tighten stomach muscles, lifting head and upper back off of surface while rotating upper body toward one side
• Return to starting position and repeat to opposite side

Sets: 2
Reps: 15
Hold Time: 4s

Hip Abduction in Side-Lying

• Lie on side with top leg straight, bottom leg slightly bent
• Lift top leg towards ceiling 6-8 inches
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Hold Time: 4

Hip Adduction in Side-Lying

• Lie on side with bottom leg straight
• Top leg bent with foot in front of opposite knee
• Lift bottom leg towards ceiling 5-6 inches
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Hold Time: 4s

Wall Slide

• Stand with feet shoulder width apart, back flat against wall
• Slowly lower body to 90 degree knee angle, then return to standing
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Hold Time: 4

Shoulder Elevation -- Bilateral in Sitting

• Sit tall in chair with stomach muscles tight
• Slowly raise arms overhead without arching lower back
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Resistance: 5 lbs
Hold Time: 4s

Row Unilateral with Hip Hinge

• BEND AT THE TRUNK AND SUPPORT YOURSELF WITH THE UNINVOLVED HAND IF NEEDED.
• LOWER YOUR ARM TOWARD THE FLOOR AND THEN PULL YOUR ARM UP AS IF YOUR WERE PERFORMING A SAWING MOVEMENT.

Sets: 2
Reps: 15
Sessions: 2 Everyday
Resistance: 10 lbs
Hold Time: 4s

Resisted Internal Rotation with Weights in Side Lying

• Lie on side with head supported by pillow
• Bend bottom elbow to 90 degrees and hold weight in hand
• Keep elbow bent and on the floor while bringing hand up and toward body
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Resisted External Rotation with Weight in Side Lying

• Lie on side with head supported by pillow or hand
• Place towel roll between body and elbow
• Bend top elbow to 90 degrees and hold weight in hand
• Keep elbow bent while raising hand toward ceiling
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 4s

Resisted Wrist Extension with Weight

• Sit with one arm supported and palm facing downward, weight in hand
• Extend wrist toward ceiling, keeping forearm resting on support
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Resistance: 5 lbs
Hold Time: 4s

Resisted Wrist Flexion with Weight

• Sit with one arm supported and palm facing upward, weight in hand
• Flex wrist toward ceiling, keeping forearm resting on support
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Resistance: 5 lbs
Hold Time: 4s

Serratus Anterior Punches Bilateral in Quadruped

• Assume hands and knees position
• Keep arms straight
• Round out your upper back (hollow out your chest)
• Repeat as instructed

Sets: 2
Reps: 15
Sessions: 2 Everyday
Hold Time: 5s