14 November 2022

Internal rotation towel stretch – IR towel

Gently pull up your affected arm behind your back with the assist of a towel. Hold this as a stretch, then lower back down and repeat.
Repeat: 10x
Hold: 10 seconds
Complete: 1 set
hep.video reference: vvwdk2ypy

Internal rotation towel stretch – IR towel
	Gently pull up your affected arm behind your back with the assist of a towel. Hold this as a stretch, then lower back down and repeat. Repeat: 10x Hold: 10 seconds Complete: 1 set hep.video reference: vvwdk2ypy

Doorway stretch

While standing in a doorway, place your arms up on the door jam and place one foot forward through the doorway as shown. Next, bend the front knee until a stretch is felt along the front of your chest and/or shoulders. Your upper arms should be horizontal to the ground and forearms should lie up along the door frame.
NOTE: Your legs should control how much you stretch by bending or straightening your knee through the doorway.
Repeat: 3x
Hold: 30 seconds
Complete: 1 set
hep.video reference: vvxv7zrp4

Doorway stretch
	While standing in a doorway, place your arms up on the door jam and place one foot forward through the doorway as shown. Next, bend the front knee until a stretch is felt along the front of your chest and/or shoulders. Your upper arms should be horizontal to the ground and forearms should lie up along the door frame. NOTE: Your legs should control how much you stretch by bending or straightening your knee through the doorway. Repeat: 3x Hold: 30 seconds Complete: 1 set hep.video reference: vvxv7zrp4

27 October 2022

Shoulder flexion aarom – supine – cane

Lying on your back and holding a wand or cane, slowly raise the wand towards overhead. Use your unaffected arm to assist with the movement.
Repeat: 10x
Hold: 1 second
Complete: 3 sets

Shoulder flexion aarom – supine – cane
	Lying on your back and holding a wand or cane, slowly raise the wand towards overhead. Use your unaffected arm to assist with the movement. Repeat: 10x Hold: 1 second Complete: 3 sets

Supine shoulder abduction – Wand – Aarom

Lie on our back and hold a wand/cane palm face up on the injured side and palm face down on the uninjured side. Use the unaffected arm to slowly raise up your injured arm to the side. Hold this position and then lower arm back down by your side and repeat.
Repeat: 10x
Hold: 1 second
Complete: 3 sets
hep.video reference: vveljdsqw

Supine shoulder abduction – Wand – Aarom
	Lie on our back and hold a wand/cane palm face up on the injured side and palm face down on the uninjured side. Use the unaffected arm to slowly raise up your injured arm to the side. Hold this position and then lower arm back down by your side and repeat. Repeat: 10x Hold: 1 second Complete: 3 sets hep.video reference: vveljdsqw

Scapular Protraction – Supine

Lie on your back with your arm extended out in front of your body and towards the ceiling. While keeping your elbows straight, protract your shoulders forward towards the ceiling. Keep your elbows straight the entire time.
Repeat: 10x
Hold: 1 second
Complete: 3 sets
hep.video reference: vvdj2rde5

Scapular Protraction – Supine
	Lie on your back with your arm extended out in front of your body and towards the ceiling. While keeping your elbows straight, protract your shoulders forward towards the ceiling. Keep your elbows straight the entire time. Repeat: 10x Hold: 1 second Complete: 3 sets hep.video reference: vvdj2rde5

02 August 2022

Single Leg Stance – SLS

Stand on one leg and maintain your balance. Perform near wall/counter for safety.
Turn the head side to side slowly or look up/down with eyes open to increase the challgene. OR, eyes closed for increased challenge.
Hold: 30 seconds
Complete: 3 sets

Single Leg Stance – SLS
	Stand on one leg and maintain your balance. Perform near wall/counter for safety. Turn the head side to side slowly or look up/down with eyes open to increase the challgene. OR, eyes closed for increased challenge. Hold: 30 seconds Complete: 3 sets

Tandem Stance

Stand in front of a chair, table or counter top for support. Then place the heel of one foot so that it is touching the toes of the other foot. Maintain your balance in this position. Switch lead foot after each set.
Option to close eyes or move head for increased challenge.
Hold: 1 minute
Complete: 4 sets
hep.video reference: vvykeqjl8

Tandem Stance
	Stand in front of a chair, table or counter top for support. Then place the heel of one foot so that it is touching the toes of the other foot. Maintain your balance in this position. Switch lead foot after each set. Option to close eyes or move head for increased challenge. Hold: 1 minute Complete: 4 sets hep.video reference: vvykeqjl8

Sit to stand – no support

Lean forward, stand up, SLOWLY sit back down.
Do not let the knees twist inward.
Repeat: 10x
Complete: 3 sets
hep.video reference: vvus3wvrc

Sit to stand – no support
	Lean forward, stand up, SLOWLY sit back down. Do not let the knees twist inward. Repeat: 10x Complete: 3 sets hep.video reference: vvus3wvrc

Bridging

Squeeze a ball or folded pillow. Squeeze your butt muscles and lift the hips up. Slowly lower.
Repeat: 10x
Hold: 5 seconds
Complete: 3 sets
hep.video reference: vvtjz7gyr

Bridging
	Squeeze a ball or folded pillow. Squeeze your butt muscles and lift the hips up. Slowly lower. Repeat: 10x Hold: 5 seconds Complete: 3 sets hep.video reference: vvtjz7gyr

Standing marching alternating arms and legs

with good posture, alternate opposite knee and arm lifts (if shoulders feel OK – otherwise keep arms down by your sides). Hole the knee/arm up for 3 seconds as you balance then switch. Walk down a hallway/along a wall.
Hold: 1 minute
Complete: 3 sets

Standing marching alternating arms and legs
	with good posture, alternate opposite knee and arm lifts (if shoulders feel OK – otherwise keep arms down by your sides). Hole the knee/arm up for 3 seconds as you balance then switch. Walk down a hallway/along a wall. Hold: 1 minute Complete: 3 sets

Lateral monster walk – Elastic band at ankles

Place a looped elastic band around both ankles.
Next, bend your knees and step to the side while keeping tension on the band the entire time. After taking sidesteps to the side in one direction, reverse the direction taking sidesteps until you return to the starting position. Repeat.
Hold: 30-60 seconds
Complete: 3 sets
hep.video reference: vvpkj9gg9

Lateral monster walk – Elastic band at ankles
	Place a looped elastic band around both ankles. Next, bend your knees and step to the side while keeping tension on the band the entire time. After taking sidesteps to the side in one direction, reverse the direction taking sidesteps until you return to the starting position. Repeat. Hold: 30-60 seconds Complete: 3 sets hep.video reference: vvpkj9gg9

25 April 2022

Rhomberg stance – Single leg – SLS

Arms relaxed by your sides. Perform this next to a table or other sturdy object. Hold your balance in this position.
Soft bend in the standing leg. Perform on each side.
Hold: 30 seconds
Complete: 3 sets
hep.video reference: vvuf443eh

Rhomberg stance – Single leg – SLS
	Arms relaxed by your sides. Perform this next to a table or other sturdy object. Hold your balance in this position. Soft bend in the standing leg. Perform on each side. Hold: 30 seconds Complete: 3 sets hep.video reference: vvuf443eh

04 April 2022

Scapular Retraction Band

Stand with good posture. Hold a theraband with your elbows bent. Squeeze your shoulder blades together. Hold 5 seconds. Then arms to start position.
Perform to a light fatigue, no pain.
Repeat: 10x
Hold: 5 seconds
Complete: 3 sets
hep.video reference: vv8js86bd

Scapular Retraction Band
	Stand with good posture. Hold a theraband with your elbows bent. Squeeze your shoulder blades together. Hold 5 seconds. Then arms to start position. Perform to a light fatigue, no pain. Repeat: 10x Hold: 5 seconds Complete: 3 sets hep.video reference: vv8js86bd

Banded Bilateral Shoulder External Rotation

Grasp a band in both hands in front of you with elbows bent at your side. Pull both arms outward, keeping your elbow by your side/bent to 90 degrees. Avoid pain.
Move slowly outward/inward.
Palms face ceiling – keep wrist neutral (don’t let them bend toward the hand.)
Repeat: 10x
Complete: 3 sets

Banded Bilateral Shoulder External Rotation
	Grasp a band in both hands in front of you with elbows bent at your side. Pull both arms outward, keeping your elbow by your side/bent to 90 degrees. Avoid pain. Move slowly outward/inward. Palms face ceiling – keep wrist neutral (don’t let them bend toward the hand.) Repeat: 10x Complete: 3 sets

22 March 2022

Bridging
	Squeeze a ball or folded pillow. Squeeze your butt muscles and lift the hips up. Slowly lower. Repeat: 10x Hold: 5 seconds Complete: 3 sets hep.video reference: vvtjz7gyr

Sit to stand – no support

Lean forward, stand up, SLOWLY sit back down.
Do not let the knees twist inward.
Repeat: 10x
Complete: 3 sets
hep.video reference: vvus3wvrc

Sit to stand – no support
	Lean forward, stand up, SLOWLY sit back down. Do not let the knees twist inward. Repeat: 10x Complete: 3 sets hep.video reference: vvus3wvrc

Double leg heel raises – Calf raises – Standing

While standing, raise up on your toes as you lift your heels off the ground.
**Slowly lower to the count of 5 seconds.
Repeat: 10x
Complete: 3 sets
hep.video reference: vv446lprp

Double leg heel raises – Calf raises – Standing
	While standing, raise up on your toes as you lift your heels off the ground. Slowly lower to the count of 5 seconds. Repeat: 10x Complete: 3 sets hep.video reference:** vv446lprp

Standing calf stretch – Gastrocnemius

Keep the back knee straight, bend the front knee until you feel a stretch in the back knee.
Perform on both sides.
Repeat: Both sides
Hold: 30 seconds
Complete: 3 sets
hep.video reference: vvnczdyyg