Patient Name:

- ghassaq
Goal:
- To maintain shoulder health during exercise.
- To decrease low back pain .
START DATE:
o 14 / DEC / 2022: 14 / Jan / 2023.

Shoulder Rehab Lower Back Rehab

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday OFF OFF

Saturday
 Shoulder Program

Warm up:
- Thoracic Rotation
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 8-10
Rest/‫راحة‬: 30 sec

- Shoulder Cars
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 8-10
Rest/‫راحة‬: 30 sec

- Thoracic Extension
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 10
Rest/‫راحة‬: 30 sec
1- Prone Y angle
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
2- Prone T angle
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
3- 90: 90
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
4- Side lying External Rotation
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
5- Side plank + row
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 12
Rest/‫راحة‬: 40 sec
7- Supine Punch
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 45 sec
8- Standing Punch
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 10
Rest/‫راحة‬: 45 sec

Stability Training:
o Shoulder tap
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 8
Rest/‫راحة‬: 45 sec
o Scapular Push up
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 8
Rest/‫راحة‬: 45 sec
o Yoga Push up
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 8
Rest/‫راحة‬: 45 sec

Lower Back Program

Warm up:
• Cat- Camel
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 8-10
Rest/‫راحة‬: 30 sec
• Hip CARS
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 8-10
Rest/‫راحة‬: 30 sec

• IR lift-off
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 10
Rest/‫راحة‬: 30 sec

Strength:
1- Plank (long lever)
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
2- Overhead Pall-off
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
3- Hallow body hold
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
4- Side plank with Row
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 15
Rest/‫راحة‬: 40 sec
5- Lateral step up and down
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 10
Rest/‫راحة‬: 40 sec
6- Glutes biased step up
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 12
Rest/‫راحة‬: 40 sec
7- Farmer carry with march
Sets/‫الجوالت‬: 3
Rep/‫التكرارات‬: 10
Rest/‫راحة‬: 45 sec

Stretching:
• prayer pose
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 40 sec
Rest/‫راحة‬: 40 sec
• hip flexor stretch
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 40 sec
Rest/‫راحة‬: 40 sec

• Cobra Pose
Sets/‫الجوالت‬: 2
Rep/‫التكرارات‬: 25 sec
Rest/‫راحة‬: 40 sec
• Active hamstring stretch
Sets/‫الجوالت‬: 1
Rep/‫التكرارات‬: 40 sec
Rest/‫راحة‬: 40 sec