Anterior Capsule Stretch

Sit or kneel with your elbow and hand supported and directly out to the side of your body.

With the hand of the uninvolved arm, press down on the back of the closest part of your upper arm bone, taking care to avoid the top of the shoulder blade.

Hold 30-60 sec and do 3-4 reps.

Perform 2-4x/day.

Arms Akimbo Post Capsule Stretch

Stand in doorway with elbow touching only.

Put your hands on your hips and maintain good posture.

Lean in, bringing left shoulder toward right shoulder or vice versa.

Hold the stretch for ____ seconds.

Do ____ times. Repeat ____ time(s) per day.

Inferior Capsule Stretch

Kneel with your elbow supported and directly out to the side of your body.

With the hand of the uninvolved arm, press down on the closest part of your upper arm bone, taking care to avoid the top of the shoulder blade.

Hold 30-60 sec and do 3-4 reps.

Perform 2-4x/day.

Corner Pec Stretch Stand in corner with one

foot in front of the other. Put both hands and elbows

on wall at 90° angle. Bend front knee and lean

forward until a light stretch is felt in chest and front of shoulders.

Hold ___ seconds. Repeat ___ times, ___

times per day.

Doorway Pec Stretch

Stand in doorway with one foot in front of the other.

Put both hands and elbows on door frame at 90° angle.

Bend front knee and lean forward until a light stretch is felt in chest and shoulders.

Hold ___ seconds. Repeat ___ times, ___

times per day.

Doorway Pec Stretch – Arms Straight

Stand in doorway with one foot in front of the other.

Both arms straight out to the side with elbows straight.

Bend front knee and lean forward until a light stretch is felt in chest and shoulders.

Hold ___ seconds. Do ___ times. Repeat ___ times per day.

Doorway Pec Stretch At 30° Stand in doorway with one foot

in front of the other. Put both wrists on door frame.

Arms should be angled down with elbows straight.

Bend front knee and lean forward until a light stretch is felt in chest and shoulders.

Hold for ___ seconds. Do ___ times. Repeat ___ time(s) per day.

First Rib Stretch Stretch shown for left side of neck. Put towel under right arm and

squeeze. Throw towel over left shoulder and

pull down in front with right hand. Tilt head to the right, keeping nose

pointed forward. Hold for ___ seconds. Do ___ times on right side. Do ___ times on left side. Repeat ___ times per day.

Lat (Prayer) Stretch Put hands in front of you

with palms facing up. Sit back toward your feet

until you feel a stretch on your back below the shoulders.

Hold for ____ seconds. Do ____ times. Repeat ____ time(s) per day.

Lat (Prayer) Stretch At Table Put hands in front of you

with palms facing up. Slide chair back and tuck

chin in until you feel a stretch on your back below the shoulders.

Hold for ____ seconds. Do ____ times. Repeat ____ time(s) per

day.

Levator Stretch (With Hand)

Sit with good posture. Grab chair from

underneath. Turn head towards

opposite shoulder then look down.

Gently assist with light pressure from hand.

Hold for ____ seconds. Do ____ times. Repeat ____ times per

day.

Prayer Stretch

On hands and knees, reach forward as far as you can.

Sit back towards feet until you feel a stretch in shoulders and back.

Hold for ___ seconds. Do ___ times. Repeat ___ time(s) per

day.

Prayer Stretch at 45 Degree Angle

On hands and knees, reach out at a 45 degree angle.

Sit back towards feet until you feel a stretch in shoulders and back.

Hold for ___ seconds. Do ___ times. Repeat ___ times per

day.

Prone ER at 90 degrees

Lay on stomach with pillow under abdomen and towel under forehead Place 1-2 towels under arm and let forearm hang off table Abdominals tight Shoulder blades back Slowly rotate arm up, focusing on only rotating upper arm Do sets of Perform times per day

Prone IR at 90 degrees

Lay on stomach with pillow under abdomen and towel under forehead Place 1-2 towels under arm and let forearm hang off table Abdominals tight Shoulder blades back Slowly rotate arm down, focusing on only rotating upper arm Do sets of Perform times per day

Prone ER/IR 90 degrees

Lay on stomach with pillow under abdomen and towel under forehead Place 1-2 towels under arm and let forearm hang off table Abdominals tight Shoulder blades back Slowly rotate arm down, focusing on only rotating upper arm Then repeat by rotating arm back Do sets of Perform times per day

Prone Traps Level 1

Lay on stomach, with forehead resting on a towel Place hands on top of head, toward the front Squeeze your shoulder blades together as you raise both of

your elbows Nothing else should move but your arms Do sets of Perform times per day

Prone Mid-Trap (Thumbs-Up)

Lay on stomach with towel under forehead Arms out at 45 degrees with thumbs pointed up Raise arms by bringing shoulder blades back to initiate

movement DO NOT arch back Do sets of Perform times per day

Prone Mid-Trap (Thumbs Down)

Lay on stomach with towel under forehead Arms out at 45 degrees with thumbs pointed down Raise arms by bringing shoulder blades back to initiate

movement DO NOT arch back Do sets of Perform times per day

Radial Nerve Stretch

Reach back.Palm up. If using right arm, bend head

to the left, bringing left ear to left shoulder.

Hold 10 seconds.Do ___ sets of ___. Repeat ___ time(s) per day.

Scapular Squeezes

Stand up straight.Squeeze shoulder

blades back and together.

Do not raise shoulders up.

Hold 5 seconds.Do ___ sets of ___.Repeat ___ time(s) per

day.

Scapular Retraction

• Lay on side, place pillows under top arm so your arm is parallel with the table

• Shoulder should have 120 degrees of shoulder flexion• Retract your shoulder blade toward your spine• Make sure you are NOT shrugging your shoulders towards your ears• Hold 10 seconds then relax Do sets of Perform times per day

Upper Trap Stretch

Sit with good posture. Grab chair from

underneath. Side bend head away from

arm. Hold for ____ seconds. Repeat ____ times. Do ____ times per day.

Wrist Extensor Stretch Extend arm at shoulder level

with palm facing you. Grab your hand with the

other hand and bend at the wrist until you feel a stretch in the top of your forearm.

Hold for ____ seconds. Do ____ time(s). Repeat ____ time(s) per day.

Wrist Flexor Stretch Extend arm at shoulder

level with palm facing away from you.

Grab your hand with the other hand and bend at the wrist until you feel a stretch in your forearm.

Hold for ____ seconds. Do ____ time(s). Repeat ____ time(s) per

day.

Side-lying IR stretch @ 70°, 90°, 110°

Lay on involved side, head on pillow.

Use other hand to put light pressure on back of wrist.

Gently push down towards table.

Hold 30-60 seconds.Do 2-3 sets.

Repeat 2-4 times per day.

110°70° 90°