Options

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