Home Exercise Program

Created by Madalsa Somaya  Jul 28th, 2021 View videos at www.HEP.video

Total 29

LOWER TRUNK ROTATIONS - LTR - WIG Repeat 10 Times

WAGS - KNEE ROCKS Complete 1 Set
Lying on your back with your knees bent, Perform 2 Times a Day
gently rotate your spine as you move your
knees to the side and then reverse directions
and move your knees to the other side. Repeat
as you move through a comfortable range of
motion.

Video # VVHFZ3NCW

POSTERIOR PELVIC TILT Repeat 10 Times

Hold 10 Seconds
Lie on your back on a firm surface with knees
comfortably bent (top picture). Then flatten Complete 1 Set
back against the table while contracting Perform 2 Times a Day
abdominal muscles as if pulling belly button
toward ribs (bottom picture).

BRIDGING ELASTIC BAND ABDUCTION Repeat 10 Times

Hold 5 Seconds
While lying on your back, place an elastic band
around your knees and pull your knees apart. Complete 1 Set
Hold this and then tighten your lower Perform 2 Times a Day
abdominal muscles, squeeze your buttocks
and raise your buttocks off the floor/bed as
creating a "Bridge" with your body.

Video # VV8ALBC85
CAT AND CAMEL Repeat 10 Times
Complete 1 Set
While on your hands and knees in a crawl
position, raise up your back and arch it towards Perform 2 Times a Day
the ceiling like an angry cat.

Next return to a lowered position and arch your

back the opposite direction.

Video # VVWPCEBAB

CHILD POSE - PRAYER STRETCH Repeat 3 Times

Hold 5 Seconds
While in a crawl position, slowly lower your
buttocks towards your feet until a stretch is felt Complete 1 Set
along your back and or buttocks. Perform 2 Times a Day

Video # VVAKQPLG3

QUADRUPED ALTERNATE ARM AND LEG - Repeat 10 Times

BIRD DOG Complete 1 Set
While in a crawling position, tighten/brace at Perform 2 Times a Day
your abdominal muscles and then slowly lift a
leg and opposite arm upwards. Your hip will
move into hip extension on the way up. Lower
leg and arm down and then repeat with
opposite side.

Maintain a level and stable pelvis and spine

the entire time.

Video # VVE7C35B7
PELVIC TILT - SEATED Repeat 10 Times
Complete 1 Set
While in a seated position, arch your low back
and then flatten it repeatedly. Your pelvis Perform 2 Times a Day
should tilt forward and back during the
movement. Move through a comfortable range
of motion.

Video # VVVVUSE5E

LOWER TRUNK ROTATIONS - Repeat 10 Times

UNSUPPORTED - LTR Complete 1 Set
While lying on your back with your knees bent, Perform 2 Times a Day
lift up both feet and slowly rock your pelvis to
the side. Then slowly rock to the other side.
Maintain your spine straight for the entire
exercise.

Video # VV98GDHD5

HIP ABDUCTION SIDE LYING 2 Repeat 10 Times

Complete 2 Sets
While lying on your side and upper most leg on
2-3 pillows, slowly raise up the top leg to the Perform 2 Times a Day
side. Keep your knee straight and maintain
your toes pointed forward the entire time. Keep
your leg in-line with your body.

The bottom leg can be bent to stabilize your

body.

Video # VVCAB5SGM
Sidelying hip abduction Repeat 10 Times
Complete 2 Sets
1) Keep top leg straight
2) Lift leg up toward
ceiling and slightly back behind body
3) Keep Perform 2 Times a Day
core engaged

*should feel this in glute

*don't use band for
now!

Supine Isometric Crunch Repeat 10 Times

Hold 5 Seconds
Begin by lying on your back with both knees
bent. Place exercise ball on thighs. Engage Complete 2 Sets
core, and press arms into the ball. Hold and
then repeat.
Note: you can increase difficulty
by holding both feet off of the table and
maintaining throughout set.

3-way Hip Stretch with Belt Repeat 5 Times

Hold 5 Seconds
For the following stretches:
1. Place the belt on
the foot of the leg you want to stretch then lie Complete 1 Set
on your back. 2. Keep the stretch leg straight, Perform 2 Times a Day
and relax it completely. 3. Bend the other knee
for comfort and to protect your lower back

Hamstrings (top left picture)-

Use the belt to
passively raise your leg straight up until you
feel a gentle stretch in the back of your thigh.

Adductors (top right)-

Use the belt to passively
raise your leg up and out until you feel a
stretch in your inner thigh.

Abductors (bottom left)-

Cross your leg over
and toward your head until you feel a gentle
stretch on the outside of your thigh.
PELVIC TILT - SITTING - EXERCISE BALL Repeat 10 Times
Complete 1 Set
Sit on a large exercise ball and place your
hands on your hips. Next, arch your low back Perform 2 Times a Day
and then flatten it repeatedly. Your pelvis
should tilt forward and back during the
movement. Move through a comfortable range
of motion.

Video # VVUV5JXCE

90 90 Stretch Passive - LZ Repeat 5 Times

Hold 5 Seconds
Get seated on the ground. Bring one leg
around the body, attempting to reach behind. Complete 1 Set
Keep the knee at 90 degrees angle. The other Perform 2 Times a Day
leg will also be bent at 90 degrees and the
knee will be positioned away from the midline
of the body. Body weight will not be equal
between sit-bones. Stretch can be felt in
adductors, abductors, quads, and hamstrings.

Warrior 2 Lateral Lunge Repeat 5 Times

Hold 5 Seconds
Bring your R leg outward so that your feet are
perpendicular from one another. Keep your Complete 1 Set
pelvis and torso facing forward (same direction Perform 2 Times a Day
as your L toes). As you load weight onto your
R leg, you should try to press your R knee
outward to activate your hip abductors and
rotators. You may feel a slight stretch in the
adductors. Perform on both sides.
CHIN TUCK - SUPINE Repeat 10 Times
Hold 5 Seconds
While lying on your back, tuck your chin
towards your chest and press the back of your Complete 1 Set
head into the table. Perform 2 Times a Day

Maintain contact of the back of your head with

the surface you are lying on the entire time.

Video # VV6BF42XR

LEVATOR SCAPULAE STRETCH - HAND Repeat 5 Times

BEHIND BACK AND TOP OF HEAD Hold 5 Seconds
Place your arm on the affected side behind Complete 1 Set
your back and use your other hand to pull your Perform 2 Times a Day
head downward and towards the opposite side.

You should be looking towards your opposite

pocket of the target side.

Video # VV3UM5RU6

RHOMBOID AND MIDDLE TRAP STRETCH - Repeat 5 Times

CLASPED HAND Hold 5 Seconds
Interlace your fingers and then draw your Complete 1 Set
hands forwards until a stretch is felt along your Perform 2 Times a Day
upper back.

NOTE: You can vary the angle of your arms

downward to stretch different muscle fibers
along your back.

Video # VVMVPQX76
UPPER TRAP STRETCH Repeat 5 Times
Hold 5 Seconds
Begin by retracting your head back into a chin
tuck position. Gently tilt your head towards the Complete 1 Set
opposite. Hold and then repeat. Perform 2 Times a Day

Video # VVY8PR9QM

CHIN TUCK WITH OVER PRESSURE Repeat 5 Times

Complete 1 Set
Perform a chin tuck and add over pressure
with your hand on your chin. Be sure your Perform 2 Times a Day
eyes, nose and chin are facing directly forward.
Do not allow your head to tilt upwards.

Video # VVRX6CBKH

SHRUGS Repeat 10 Times

Complete 1 Set
Raise your shoulders upward towards your
ears as shown. Shrug both shoulders at the Perform 2 Times a Day
same time.

Video # VVL69YBFR
Shoulder circles Repeat 20 Times
Complete 1 Set
1. While keeping active shoulders (squeeze
shoulders back and down), conduct slow and Perform 2 Times a Day
big arm circles in both forward and backward
directions.

NOTE: Initiate movement from shoulder joint

and guide the direction with the hands

Phase II: Standing Banded Shoulder

External Rotation w/ Elbow Extension

1) Start by standing up straight with palms

facing upwards and elbows bent to 90° (Photo
A). 2) Pull your hands outward and away from
each other. Focus on squeezing your shoulder
blades down and back and maintaining proper
posture (Photo B). 3) Extend elbows downward
(Photo C). 4) Come back to starting position
and repeat until muscle fatigue.

Subscapularis strengthing Repeat 10 Times

Hold 5 Seconds
Keep elbows at shoulder level while squeezing
ball. Complete 1 Set
Perform 2 Times a Day
SCAPULAR RETRACTIONS Repeat 10 Times
Hold 5 Seconds
Move your shoulder blades back and down.
Hold, relax and repeat. Complete 1 Set
Perform 2 Times a Day

SIDE LYING - SCAPULAR CLOCK Repeat 10 Times

Complete 1 Set
Start by lying on your side with your target arm
resting on your body in a neutral position. Perform 2 Times a Day

Then, move your shoulder blade upwards

towards your head (12 o'clock), hold and return
to the starting position.

Next, move your shoulder towards the front of

your body (3 o'clock), hold and return to the
starting position.

Then, move your shoulder down towards your

waist (6 o'clock), hold and return to the starting
position.

Finally, move your shoulder back towards the

center of your spine (9 o'clock), hold and return
to starting neutral position.

Video # VVVJ3KF3V

Scapular Stabilization Series Repeat 5 Times

Hold 1 Second
1. Tuck both shoulder blades (i.e., scapulas)
down and back (i.e., tuck L scapula into back Complete 2 Sets
right pocket and R scapula into back left Perform 2 Times a Day
pocket). This is called scapular setting.

2. While maintaining scapular position, assume

the first position and hold for the prescribed
duration before smoothly transitioning to each
subsequent position and repeating the
prescribed hold.

3. Do NOT allow your scapulas to become

untucked at any time during the series (except
during “Victory” – see #4). If your scapulas
become untucked, simply reverse the
movement that led to their untucking until you
are once again able to hold them down and
back. Remember, the real objective here is
simply to hold your scapulas down and back
throughout as much range of motion as
possible. This is different for everybody, but as
long as you are working just below the
scapular break-point (i.e., the point at which
your scapulas would become untucked), you
are doing GREAT!

4. It is impossible to perform “Victory” while

scapular setting. While moving into this
position, simply try your best to maintain
downward tension by contracting the muscles
used to perform scapular setting. Think of it as
a tug-of-war between the muscles that elevate
the scapula and the muscles that depress the
scapula.
Reverse Fly with band - Scapular initiation - Repeat 10 Times
4 levels - Complete 1 Set
Purpose: To establish the shoulder girdle as Perform 2 Times a Day
support for arm motion, strengthen inter-
scapular muscles
Position: standing, or supine
if overhead impingement remains a problem.
Hold the band with both hands, thumbs up or
out to support scapular retraction
Action: Roll
shoulder blades towards one another while
moving arms apart. Focus on moving the
shoulder blades to begin.
Hold 5-10 seconds,
10x, 2-3 sets as tolerated.

Swanns Exercise-Scapular and External Repeat 10 Times

Rotator Strength Complete 1 Set
Begin with your theraband behind your back Perform 2 Times a Day
and thumbs facing inward towards the body's
mid-line. Next, create tension on the band by
pulling it apart while simultaneously rotating
your thumbs away from the body's midline.
Squeeze your shoulder blades together during
the second phase of the movement. Activate
your back muscles by crinkling your shirt.
Utilize eccentric contraction of the back
muscles be slowly returning to the starting
position, and not having the band snap your
arms back to neutral. Perform the exercise at a
slow pace and with control.