General

Ball: don’t go over bony areas. Find a sore spot and hold for 10 seconds. 2-3 minutes

Roll: don’t go over bony areas. Find a sore spot and hold for 10 seconds. 1-2 min

Stretches: hold 30 seconds both sides 2-3x

Upper Body

Exercises:

H-row: shoulders down and back, core engaged, slight bend to the knees. Pull the band back
while keeping arms straight, elbows tucked at side. Squeeze the shoulder blades at the end.
10x

A-row: shoulders down and back, core engaged, slight bend to the knees. Pull the band back
while keeping arms straight, down to the sides. Squeeze the shoulder blades at the end. 10x

T-row: shoulders down and back, core engaged, arms straight out in front of the body holding a
band. Pull the band apart, making a T with the arms. 10x

W-row: shoulders down and back, core engaged, arms straight out in front of the body holding a
band. Pull the band apart, making a W with the arms. 10x

TRX row: Hold the handles. Incline yourself to the desired angle with feet in front, leaning
backwards. Pull your body upwards while keeping the back straight.

Alt shoulder press: Stand with good posture, feet shoulder width apart. Hold weights at the level
of the collarbone, elbows bent and slightly in front of the body. .Push weight straight up, toward
ceiling, straightening arm. Slowly return to the start position and repeat.

IR/ER: elbow tucked to the side and bent at 90 degrees. Shoulders down and back, core
engaged. Internally or externally rotate the shoulder, making sure the elbow stays in place. 10x

ER pull apart: holding a theraband, keep shoulders down and back, elbows bent to 90 and
tucked to sides. Pull band apart (externally rotate), making sure elbows stay tight to the body. 5-
10x, 3-5 second hold

Shoulder abd: standing on a theraband and holding out to the side, abduct the shoulder.
Shoulders down and back, arm straight. 10x

Palloff Press: shoulders down and back, core engaged, slight bend to the knees. Press hands
straight out while resisting the lateral pull of the band. 10x both sides

Stiff Core: shoulders down and back, core engaged, slight bend to the knees. With arms out
straight, gently rotate the upper body. Return to neutral. 10x each side
Dead Bug: from supine, core engaged, feet and arms up. Lower opposite arm and leg. Make
sure the back does not arch. 5-10x each side

Bird Dog: from four point position, core engaged, back flat, Extend opposite arm and leg out.
Make sure hips don’t rotate. 5-10x

Scap Squeeze: shoulders down and back, core engaged, chin tucked back. Pull the shoulder
blades back and hold. Hold 5 seconds then relax. 5-10x

Wall wash: Stand with good posture, hand on bender ball at shoulder height. Make small circles
with the ball. Do both clockwise and counter-clockwise 10x each direction

AAROM: unaffected arm does all the work. Use a broomstick to move the affected arm as far as
you comfortably can into flexion, abduction, and external rotation. 5-10x

Wall Crawl: shoulder down and back. Crawl the fingers up the wall as high as you can
comfortably. Don't let the traps lift up by the ears. Slow and controller back down. 5-10x

Wipers: From supine, knees bent. Both knees gently fall side to side. 5-10x each side

Leg Lift: knees bent, tilt the pelvis back, engage the core, pulling the belly button into the spine.
Then lift one leg off the ground at a time, maintaining core engagement and keeping the back
from arching. 5-10x

TA: knees bent, tilt the pelvis back, engage the core, pulling the belly button into the spine. Hold
5 seconds while breathing as normal then relax. 5-10x

Chin Tuck: slightly nod the head down and tuck the chin back, making a double chin. Hold 5
seconds. 5-10x

Bent Knee: from supine, knees bent, core engaged. Lower one knee to the side, then return to
the start while pulling the belly button into the spine. Keep the core engaged. Only as far out as
you can comfortably. 5-10x

Wall angel: standing against a wall, shoulders down and back and in contact with the wall. Arms
out to sides, elbows and hands touching the wall, lift overhead while maintaining contact. 10x

Plank: from forearms and knees. Core engaged, back flat, bum down. Don't hold your breath.
30-45 seconds

Ball on Wall: shoulders down and back, hand on a ball against the wall at shoulder height. While
maintaining shoulder stability, make tiny circles in both directions about the size of a dinner
plate. 10x
Bicep curl to shoulder press: shoulders down and back, elbows tucked into the sides. Curl the
weight up the press overhead. Return down slow and controlled. Make sure the traps don't lift
and the body doesn't swing to assist. 10x

Wrist: forearm and elbow all resting on a solid surface, wrist off the end. Holding a light weight.
Extend or flex the wrist up, then slow back down. 10x

Hammer: elbow and forearm all resting on a solid surface, hammer in hand. Pronate or supinate
the wrist, both directions back and forth, 5-10x

Stretches:

LSP ext (prone): from prone, hands under the shoulders. Press up into a sloppy push up and
hold 5 seconds. Relax the glutes, hips and thighs stay on the ground. Relax 5 seconds, then
repeat. 5-10x

LSP ext (standing): from standing, hands resting on the lower back, arch the back and slightly
press the hips forward. Hold 5 seconds then relax. 5-10x

Cat/Cow: from four point position, round the back and tuck the chin to the chest. Then arch the
back downwards and look up. Back and forth, holding 3-5 seconds each time. 5-10x

TSP ext: only on the TSP (not LSP), hands behind the head to support the neck. Hips stay
down the whole time. Gently extend back over the roller, into the sore areas. 10 spots or 30-60
seconds

Pec stretch on roller: make sure head, back and hips are all touching the roller. Arms out to the
sides to increase the stretch. 30-60 seconds

Snow angel on roller: make sure head, back and hips are all touching the roller. Arms out to the
sides and move up and down in a “snow angel” motion. 30-60 seconds

Stop sign: hold each position for 30 seconds. Roller closer to the hands will increase the
intensity of the stretch.

Doorway pec stretch: standing in front of a doorframe, with “goal post” arms, place hands and
elbows against the door frome and take a step towards/through the doorway. 30-60 seconds

Occipital: Laying with head on roller - resting on occipital bone. Slowly look side to side. 30-60
seconds

Child's pose both sides: seated on bent knees, bend at the hips forward with palms extended
out and pressing on the gound. Rest head on the ground and chest on the knees. Walk hands
to the left, hold, and then the right. 30-60 sec
Wipers: both knees fall side to side, back and forth. 5-10x each way

Open Book: from side lying position, knees bent, bottom hand on top knee. Top hand extended
out straight. Rotate back, like an open book, head following the hands. 5-10x each

Knee to chest: lying supine, flex the knee and hip of one leg and hug it into the chest. 30-60
seconds both sides

TSP rot: seated with arms crossed and hands resting on shoulders. Keep hips facing forward
and twist to the side so elbows point sideways, then turn to the other side. 5-10x

Tsp Corner: hands against the wall in a corner. Step forward to stretch and gently extend the
tsp. 15-30 seconds x 2-3

thread the needle: in four-point position, lift one hand and put it through the space between the
opposite hand and leg, drop the shoulder and twist the chest to the other side. Then rotate the
other direction and lift your hand up to the sky. 10x

Figure 4: Lying supine, cross one foot over the opposite knee. Pull knee closer to chest for
deeper stretch. 30-60 seconds each side

Glute twist: seated with legs out in front, cross one leg to the other side of the opposite leg. Use
the elbow as leverage on the bent knee and turn the chest out to the side of the crossed leg. 30-
60 sec

Knee-to-wall: standing with the toes touching or close to the wall, bend the knee forward to tap
the wall. Hold for 5 seconds then repeat. Make sure the heel stays on the ground. Slide the foot
further away from the wall to intensify stretch. 10x

UFT: Sitting tall. Ear to the shoulder and your chin towards your chest 30s
Lev scap: Sitting tall. Nose to armpit. 30s

Scalenes: Sitting tall. Hold collarbone on one side with your hand. Look up into the corner away
from your hand. 30s

SCM: Sitting tall. Hold collarbone on one side with your hand. Bend head away from the hand,
ear to shoulder. Rotate head towards hand. 30s

Wall slide with roller: hands on a roller, shoulders down and back, thumbs out. Roll up against
the wall into flexion then controlled back down. As high as you can comfortably. 5-10x

World's greatest: With both hands on the floor in a deep lunge position. Lower the hips, stay tall
in the chest. Turn towards the the knee that is up and reach up. Keep the back knee straight
Mountain: heels, hips and shoulders touching the wall, tuck the chin back to touch back of head
to the wall. Open arms up so back of the hands are pressed into the wall at the side of the body,
then pull fingertips down to the ground to open everything up. Don't let the rib cage lift up or low
back over arch. Hold 5 seconds then relax. 5-10x

Lower Body

Exercises:

Bridge: knees hip width apart, heels close to the bum. Lift the hips and squeeze the glutes. Hold
2-3 seconds then lower. 10 x

Single leg bridge: from supine, bend knees, core engaged. Squeeze glutes to lift hips off the
ground. Extend one leg out at a time, making sure the hips don't rotate. Repeat on the other
side. 5-10x each side

Clamshell: knees bent and feet together. Hips slightly rotated forward. Lift the top knee as high
as you can without rotating back. 10x

Supine SL clam: Lie on your back, band around thighs just above the knee. Pull one knee
toward the ground keeping the other knee in place. Keep your pelvis stable while you move your
leg. 6-10x each side

SLS: standing on one leg, soft bend to the knee. Hold 30-45 seconds 2-3x

Reverse lunge: from standing, core engaged, push one leg back while lowering on the planted
leg. Step into a lunge position and tap knee to the ground. 5-10x each side

Stair tap: standing on one leg on a stair, slowly lower to tap the lifted leg on the ground/step
below. push off planted leg to return to start position. 10x each side

Step up: Stand in front of a box or step. Step up onto the box. Lower down in a controlled
manner while keeping proper hip, knee, and foot alignment. Repeat, alternating legs

Monster walk: with band around the ankles, feet shoulder width apart, knees slightly bent.
Shuffle step to one side, keeping feet facing straight forward. Shuffle to the other direction. 10 x
2-3

Squat: standing, supported by TRX bands. Keep chest high and shoulders back, hinge hips
then bend knees to lower into a squat, making sure the knees don't drift over the toes. 10x
TKE: stand with knee slightly bent and band looped around it. Step away from the anchor point
and pull knee into extension. 10x

Hip Abd: holding a support, knees slightly bent, band around both ankles. Abduct out to the
side, making sure to keep the foot straight and not tip over as you abd. 10x

Hip ext: holding a support, knees slightly bent. Push leg backwards moving at the hip. Making
sure to keep torso upright, and limit arching of the low back.

Slider Lunge: with back foot on a slider, slide back into a reverse lunge, keeping the body
upright. Dig the toes in and pull back up to standing. Don't let the front knee go past the toes. As
low as you can comfortably. 10x

Slider Clock: with back foot on a slider, slide back into a reverse lunge, 45 lunge, and side
lunge, keeping the body upright. Dig the toes in and pull back up to standing. Don't let the front
knee go past the toes. As low as you can comfortably. 10x

Inv/Ev: with band wrapped around the foot, pulling laterally, invert/evert the ankle against the
pull of the band. 10x

Knee ext/flex: seated with a band around the ankle, one foot remains stationary. Straighten the
other leg out as far as possible, engaging the quad. Then pull foot under the chair, bending the
knee as far as possible and engaging the hamstring. Hold 2-3 seconds at each end, 5-10x each
way

airplane: standing on one leg, slight bend to the knee, core engaged. Hinge torso forward and
straighten lifted leg out behind, leg and torso make a straight line parallel to the ground, keeping
hips square. Reach for the ground. 10x

Heel slide: Lay on back with knee straight. Gently bend your knee towards your buttock. Keep
your heel in contact with the surface. Hold for 5s then straighten your knee to return to the start
and repeat. 10x

Sit to Stand: feet hip width apart, band around the knees. Stand up without letting the knees fall
in or using arm rests. Slow down without plopping. 10x

Calf: holding onto a support as needed, feet hip width apart. Rise up onto the toes, then back
down slow and controlled. 5-10x

Standing Clam: from standing, hips and shoulders touching the wall, one knee bent and foot
against the wall. Bring bent knee out to the side, foot staying in contact with the wall but can lift
up. Bring knee back then repeat 10x

Vestibular
Thumb targets: Thumbs up and arms straight out turn head from side to side, changing focus
from thumb to thumb.

Hallway: forward walk with side to side head turns, up and down, and angled/across seeking
targets. 2-3 x

Gaze x1: Seated with one sticky placed in front at head level. Keep eyes focused on the sticky
and move head side to side. 10-15s
Gaze x2: Seated with two sticky notes in front at head level. Look at one sticky with eyes only,
then turn head towards that sticky. Look at other sticky with eyes only and then turn head
towards that sticky. Repeat. 10-15s.

Lib man (L): Sit on the edge of your bed with your head turned halfway (45 degrees) to the right.
Quickly lie down onto your left side. Stay in this position for 30-60s. In one quick motion, move
from your left side to your right side. Do not change the position of your head. Stay in this
position for 30-60s. Slowly return to sitting with head still turned for 30-60s then come back to
neutral.

Lib man (R): Sit on the edge of your bed with your head turned halfway (45 degrees) to the left.
Quickly lie down onto your right side. Stay in this position for 30-60s. In one quick motion, move
from your right side to your left side. Do not change the position of your head. Stay in this
position for 30-60s. Slowly return to sitting with head still turned for 30-60s then come back to
neutral.