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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