Home Exercise Program

YOUR HOME PROGRAM

Created by Rick Rafael, DPT, OCS, CSCS Jun 8th, 2019
View at "my-exercise-code.com" using code: 7WQBT6N

Total 4

SIDELYING INTERNAL ROTATION Repeat 1 Time

STRETCH - IR SLEEPER STRETCH Hold 1 Minute
Complete 2 Sets
Start by lying on your side with the affected Perform 2 Time(s) a Day
arm on the bottom.Your affected arm
should be bent at the elbow and forearm
pointed upwards towards the ceiling as
shown.Next, use your unaffected arm to
gently draw your affected forearm towards
the floor for an inward stretch. Keep all of
your weight on the shoulder being
stretched.

Hold, relax and repeat.

Posterior Cuff-Soft Tissue Mobilization Repeat 1 Time

Hold 1 Minute
Start by Pulling your arm across your body, Perform 2 Time(s) a Day
leaning against a wall and placing a
lacrosse ball/ tennis ball on the outside of
your shoulder on your rotator cuff muscle
(Just to the outside of your shoulder blade).
Sink into that muscle and roll through any
restrictions.

Foam Rolling for Lats Hold 1 Minute

Perform 2 Time(s) a Day
Position yourself on the roller as shown.
Roll over any tender areas along the lats
and into the armpit area.

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 Bilateral External Rotation with Band Repeat 15 Times
Hold 3 Seconds
Begin standing at wall with elbows in at Complete 2 Sets
side and palms up holding resistance band. Perform 4 Time(s) a Week
Squeeze shoulder blades together and pull
band apart by externally rotating shoulders.
Try to get forearms to touch the wall and
keep elbows tucked in at side.

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