Scapular Pinches
Place both hands behind the head and pinch the shoulder blades together. Hold for 5 seconds and relax with the hands behind the head.
Towel Stretches
The injured arm grabs the towel behind the back and the uninjured arm pulls the towel slowly over the head until a stretch is felt. Hold 5 seconds and return to the starting position.
Wall Climbing
With both hands parallel on wall, walk fingers or slide hands slowly up above the head until a stretch is felt. Hold for 5 seconds. Slowly return to start position.
External Rotation with Tubing
Tubing is attached to door, towel rolled up underneath elbow. Slowly bring arm out, keeping elbow bent and into body. Hold for 5 seconds. Slowly return to starting position.
Rowing with Tubing
Grab both ends of tubing. Step with both feet onto center of tubing. Slowly pull tubing up, keeping elbows bent, until reach shoulder height. Hold for 5 seconds and slowly return to start position.
Empty Can
Stand with thumb of injured arm turned down towards ground. Shoulder should be at a 45 degree angle. Bring arm to shoulder height. Hold for 5 seconds and slowly bring arm to starting position.
