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Resisted Scaption with Weight (Thumb Up)

  • Stand with weight in one hand
  • Thumb pointed toward ceiling
  • Raise arm at 45 degree angle from body toward ceiling 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

Wall Push Up

  • Stand facing wall with feet shoulder width apart (2-3 feet away from wall)
  • Place hands on wall at shoulder height
  • Slowly bend elbows and lean forward, then extend elbows
Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s

Scapular T's with Weights in Prone

  • Lie on stomach with head supported on towel
  • Place both arms straight out to side with a weight in each hand
  • Keeps thumbs facing toward ceiling and lift both arms off surface 2-3 inches
Sets: 2
Reps: 10
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
Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: As Tolerated
Hold Time: 5s

Serratus Anterior Dips in Chair

  • Sit tall with hands on arms of chair
  • Keeping arms straight, press body up as far as possible
  • Return to starting position
Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s