Home Exercise Program 12/11/21, 16:48
Alongamentos
Created by Hugo Lourenco, PT, MsC Nov 11th, 2021 View videos at www.HEP.video
Total 19
SCAPULAR RETRACTIONS Repeat 1 Time
Hold 1 Second
Move your shoulder blades back and down.
Hold, relax and repeat. Complete 1 Set
Perform 1 Times a Day
ELASTIC BAND SHOULDER ABDUCTION Repeat 8 Times
Hold 3 Seconds
While holding an elastic band at your side,
draw up your arm to the side keeping your Complete 3 Sets
elbow straight. Perform 1 Times a Day
Video # VVY79DN6E
ELASTIC BAND SHOULDER EXTERNAL Repeat 15 Times
ROTATION - ER Hold 3 Seconds
While holding an elastic band at your side with Complete 5 Sets
your elbow bent, start with your hand near your Perform 1 Times a Day
stomach and then pull the band away. Keep
your elbow at your side the entire time.
Video # VVFXGN8KJ
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Home Exercise Program 12/11/21, 16:48
ELASTIC BAND SHOULDER INTERNAL Repeat 8 Times
ROTATION - IR
Hold 3 Seconds
While holding an elastic band at your side with Complete 3 Sets
your elbow bent, start with your hand away Perform 1 Times a Day
from your stomach, then pull the band towards
your stomach. Keep your elbow near your side
the entire time.
Video # VVLPTLVFQ
ELASTIC BAND LAT PULLS Repeat 8 Times
Hold 3 Seconds
Hold an elastic band with both arms in front of
you and with your elbows straight. Your arms Complete 3 Sets
should be elevated. Next, pull the band Perform 1 Times a Day
downwards and back towards your side as you
bend your elbows.
Video # VVP7M9G86
ELASTIC BAND EXTENSION BILATERAL Repeat 1 Time
SHOULDER Hold 1 Second
While holding an elastic band with both arms in Complete 1 Set
front of you with your elbows straight, pull the Perform 1 Times a Day
band downwards and back towards your side.
Video # VVSUDMA93
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Home Exercise Program 12/11/21, 16:48
ELASTIC BAND SHOULDER DIAGONAL Repeat 1 Time
EXT - ADD
Hold 1 Second
While holding an elastic band up high and out Complete 1 Set
to your side, pull the band downward toward Perform 1 Times a Day
your opposite thigh. Your hand should start in
the thumb-up position and end in the thumb-
back position.
Video # VVMD23XZH
ELASTIC BAND SHOULDER FLEXION Repeat 1 Time
Hold 1 Second
While holding an elastic band at your side,
draw up your arm up in front of you keeping Complete 1 Set
your elbow straight. Perform 1 Times a Day
Video # VV59PW4K2
ELASTIC BAND SHOULDER DIAGONAL Repeat 1 Time
FLEX - ADD Hold 1 Second
While holding an elastic band at your side, pull Complete 1 Set
the band upwards towards your opposite Perform 1 Times a Day
shoulder. Your hand should start in the thumb-
back position and end in the thumb-up
position.
Video # VVUL7J65K
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Home Exercise Program 12/11/21, 16:48
WALL PUSH UPS Repeat 1 Time
Hold 1 Second
Standing at a wall, place your arms out in front
of you with your elbows straight so that your Complete 1 Set
hands just reach the wall. Next, bend your Perform 1 Times a Day
elbows slowly to bring your chest closer to the
wall. Maintain your feet planted on the ground
the entire time.
Video # VV4UPBCJV
SERRATUS WALL SLIDE Repeat 1 Time
Hold 1 Second
Place your forearms and hands along a wall so
that your elbows are bent and your arms point Complete 1 Set
towards the ceiling. Next, protract your Perform 1 Times a Day
shoulder blades forward and then slide your
arms up the wall as shown. Then, return to
original position and repeat.
Video # VVXFWWPAH
SERRATUS WALL SLIDE - ELASTIC BAND Repeat 1 Time
Hold 1 Second
Place an elastic band around your arms at the
level of your wrists as shown. Next, place your Complete 1 Set
forearms and hands along a wall so that your Perform 1 Times a Day
elbows are bent and your arms point towards
the ceiling.
Then, protract your shoulder blades forward
and then slide your arms up the wall as shown.
Return to the original position and repeat.
Video # VVNDVBWR9
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Home Exercise Program 12/11/21, 16:48
PLANK PLUS Repeat 1 Time
Hold 1 Second
Perform a plank on your elbows as shown and
sustain the hold. While holding, protract your Complete 1 Set
shoulder blades forward to raise up a few more Perform 1 Times a Day
inches and then return to original position.
Video # VVPGE4P72
Shoulder Isometrics ADD/ABD/ER/IR Repeat 10 Times
Hold 10 Seconds
Gently press your hand into a wall using your
hand. Place a towel roll between hand and Complete 1 Set
wall, do not drop while performing exercise. Perform 2 Times a Day
Maintain a bent elbow the entire time. Perform
in each direction shown.
SIDE LYING INTERNAL ROTATION Repeat 1 Time
STRETCH - IR SLEEPER STRETCH
Hold 15 Seconds
Start by lying on your side with the affected Complete 3 Sets
arm on the bottom.Your affected arm should be Perform 1 Times a Day
bent at the elbow and forearm pointed upwards
towards the ceiling as shown.Next, use your
unaffected arm to gently draw your affected
forearm towards the table or bed for an inward
stretch.
Hold, relax and repeat.
Video # VVYZR3QLL
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Home Exercise Program 12/11/21, 16:48
TRICEP STRETCH Repeat 1 Time
Hold 20 Seconds
With your affected elbow bent and shoulder
raised, use your other hand and gently push Complete 3 Sets
your affected elbow back towards over head Perform 1 Times a Day
until a stretch is felt.
Video # VVBQRSKVT
Pectoral stretch with raised arm (at 90
degrees)
Stand at a corner or doorway. Place the front of
your shoulder and entire arm onto the wall.
Slowly turn your body away from the wall until
you feel a gentle stretch in the front of your
shoulder and chest.
Posterior Capsule Stretch Repeat 2 Times
Hold 20 Seconds
Gently Pull on left forward elbow with the other
hand until a stretch is felt in the shoulder.
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Home Exercise Program 12/11/21, 16:48
WALL ANGELS Repeat 20 Times
Hold 2 Seconds
Stand with your back against a wall with arms
raise to 90 degrees. While making contact with Complete 1 Set
your head, wrists, elbows and shoulders, slide
your arms up and down the wall as shown.
Video # VVJ7KGB5L
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