HOME EXERCISE PROGRAM
Created by Olalekan Olarogba Feb 29th, 2024
View videos at www.HEP.video
SCAPULAR RETRACTIONS Repeat 10 Times
Hold 1 Second
Move your shoulder blades back and down.
Hold, relax and repeat. Complete 1 Set
Perform 1 Times a Day
SIDE LYING EXTERNAL ROTATION WITH Repeat 10 Times
TOWEL - ER
Hold 1 Second
Lie on your side with your elbow bent to 90 Complete 1 Set
degrees. Place a rolled up towel between your Perform 1 Times a Day
arm and the side your body as shown.
Squeeze your shoulder blade back and down
toward your buttocks and hold that position.
Next, roll your arm upwards from your stomach
area towards the ceiling while maintaining your
arm against the towel and with your shoulder
blade held down and back the entire time.
Lower your arm and repeat.
Video # XVRLFRZA3
SCAPULAR DEPRESSIONS Repeat 10 Times
Hold 1 Second
Start by squeezing your shoulder blades
together. Next, push your arm down towards Complete 1 Set
the floor. As you do this, your shoulder should Perform 1 Times a Day
drop a few inches.
Keep your elbow straight and wrists extended
the entire time.
Shoulder Isometrics ADD/ABD/ER/IR Repeat 10 Times
Hold 5 Seconds
Gently press your hand into a wall using your
hand. Place a towel roll between hand and Complete 1 Set
wall, do not drop while performing exercise. Perform 2 Times a Day
Maintain a bent elbow the entire time.
Perform in each direction shown.
SHOULDER - ISOMETRIC EXTENSION Hold 5 Seconds
Complete 1 Set
Place a small folded towel between your elbow
and a wall behind you. Gently press your Perform 1 Times a Day
elbow back against the wall/towel. Hold, relax
and repeat.
Video # XV99K2GX2
SHOULDER - ISOMETRIC FLEXION Hold 5 Seconds
Complete 1 Set
Place a small folded towel between your hand
and a wall. Gently push your fist forward into a Perform 1 Times a Day
wall with your elbow bent. Hold, relax and
repeat.
Video # XVVQTP3KP
Shoulder Flexion Towel Slides Repeat 10 Times
Hold 1 Second
Start with your hand placed on a towel, elbows
bent. Extend at the elbow and lean forward so Complete 1 Set
that your hand slides away from you on the Perform 1 Times a Day
table.
Wall Walk Flexion Repeat 10 Times
Complete 1 Set
Standing facing the wall, place forearm on the
wall. Walk your arm up the wall as shown in Perform 1 Times a Day
picture
Wall walk abduction Repeat 10 Times
Hold 5 Seconds
Standing with the wall on your involved side,
place forearm on the wall. Perform 1 Times a Day
Walk your arm up the wall as shown in picture
PENDULUM FORWARD BACK - CODMAN Duration 20 Seconds
Complete 1 Set
Shift your body weight forward then back to
allow your injured arm to swing forward and Perform 1 Times a Day
back freely. Your injured arm should be fully
relaxed.
Video # XV7ZEH4S2
SUPINE SHOULDER ABDUCTION - WAND - Repeat 10 Times
AAROM Hold 1 Second
Lie on our back and hold a wand/cane palm Complete 1 Set
face up on the injured side and palm face Perform 1 Times a Day
down on the uninjured side. Use the unaffected
arm to slowly raise up your injured arm to the
side. Hold this position and then lower arm
back down by your side and repeat.
Video # XVT8JQLL8
