Home Exercise Program
Created by Occupational Therapy Mar 18th, 2025
View videos at www.HEP.video
SCAPULAR RETRACTIONS
Move your shoulder blades back and down.
Hold, relax and repeat.
SHOULDER ROLLS
Move your shoulders in a circular pattern as
shown so that your are moving in an up, back
and down direction. Perform small circles if
needed for comfort.
Video # XVXVTAUQB
SHRUGS
Raise your shoulders upward towards your
ears as shown. Shrug both shoulders at the
same time.
Video # XVJUWHU8C
WAND ROTATION - STANDING IR ER
In the standing position, hold a wand/cane with
both hands keeping your elbows bent. Move
your arms and wand/cane side-to-side. Your
affected arm should be partially relaxed while
your unaffected arm performs most of the
effort.
Video # XV5C95LX6
AAROM SHOULDER FLEXION - SEATED -
CLASPED HAND
While sitting in a chair, clasp the hand of the
affected arm and slowly raise it up upwards
and towards overhead.
Both arms can help to raise the arm.
Video # XVUZTSRTW
SHOULDER DIAGONAL 2 - SUPINE - D2
While lying on your back, move your arm
through a diagonal pattern sometimes
described as D2 (diagonal 2) or "Draw sword
to hitch hiker thumb".
The pattern should start with your arm
reaching toward your opposite pocket by your
hip with palm facing your hip. Next, move your
arm upwards and laterally across your body so
that the palm of your hand is pointed upward
towards the floor.
Reverse to starting position and repeat.
Video # XVFJ5GFU7
PNF D2 UE
Cross your arm in front of your body like you
are reaching for a sword. Draw the sword out
from your side and bring your arm across in
front of you. Raise your arm up to make the Y
shape. Keep you thumb up while you raise
your arm up, keeping your shoulders level.
Perform in front of a mirror to watch for level
shoulders.
Wall walk abduction
Standing with the wall on your involved side,
place forearm on the wall.
Walk your arm up the wall as shown in picture
Wall Walk Flexion
Standing facing the wall, place forearm on the
wall. Walk your arm up the wall as shown in
picture
CANE/WAND SHOULDER FLEXION -
PALMS DOWN - AAROM
Hold a wand/cane with both arms with your
palms down on both sides. Raise the
wand/cane up allowing your unaffected arm to
perform most of the effort. Your affected arm
should be partially relaxed.
Video # XVD3WXYZP
Theraband External Rotation
Begin by holding a piece of theraband against
your belly-button. While keeping that elbow
bent to 90 degrees, rotate your arm away from
body as far as comfortable while keeping your
elbow pinned to your side. Do not rotate body
or shrug shoulders.
Theraband Internal Rotation
With one end of the theraband secured at
waist height, keeping the elbow tucked in at
your side, rotate hand in toward your stomach.
Do not rotate body.
Chest Press
Begin flat on back with knees bent. Begin with
weights in hand, elbow bent at chest. Press
towards ceiling straightening elbows.
Chest Press
Start in a seated position, scoot forward in your
chair so your back is not being supported.
Engage your core by drawing your belly button
back towards your spine. Grab your band and
throw it behind your back just under your
shoulder blades, hold the two ends of your
band in each hand. Your starting position
should have your shoulder down and back,
elbows at a 45 degree angle, wrists straight,
and hands in a fist. From this position press
your fists straight forward, hold a second, and
slowly come back to starting position.
Bicep Curl
Place towel down on knees with palms up.
Then bend your elbows to bring towel towards
chin. Return towel to original position.
BICEP CURLS
With your arm at your side, bend at your elbow
to raise up the free weight / dumbbell. Lower
back down and repeat.
Keep your palm face up the entire time.
Video # XVFGX9EQY
