Resisted Short Arc Flexion with Weight

• Stand with arm extended out in front of you, weight in hand
• Keeping arm straight, raise hand up toward ceiling to top of head
• Keep arc from waist to head

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Resisted Abduction with Weights in Standing

• Stand with arms by side, weights in each hand
• Slowly lift arms out to side to shoulder height

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Row Unilateral with Hip Hinge

• Bend forward with one arm hanging down, keeping spine straight
• Pull elbow toward ceiling and squeeze shoulder blade inward

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Shoulder Press -- Short Arc with Weights

• Place dumbbells (or similar weight) in each hand while sitting
• With elbows and hands slightly out to your side, raise hands up toward ceiling
• Stop hands just above your head

Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Push Up Plus

• Do push up, keeping spine straight
• At the top of push-up, round out your upper back (hollow out your chest)

Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s