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David Exercises

This document provides instructions for a home exercise program with 7 different exercises: scapular retractions, posterior glenohumeral capsule stretch, pectoralis doorway stretch, free weight bilateral scaption, free weight external rotation, elastic band shoulder external rotation, and elastic band rows. The instructions provide details on how to perform each exercise such as body positioning, number of repetitions and sets, and how often to perform the exercises.

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Ghassan AlYousef
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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113 views3 pages

David Exercises

This document provides instructions for a home exercise program with 7 different exercises: scapular retractions, posterior glenohumeral capsule stretch, pectoralis doorway stretch, free weight bilateral scaption, free weight external rotation, elastic band shoulder external rotation, and elastic band rows. The instructions provide details on how to perform each exercise such as body positioning, number of repetitions and sets, and how often to perform the exercises.

Uploaded by

Ghassan AlYousef
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Home Exercise Program

Created by D Tait Jul 23rd, 2021 View videos at www.HEP.video

Total 7

SCAPULAR RETRACTIONS Repeat 6 Times


Hold 3 Seconds
Move your shoulder blades back and down.
Hold, relax and repeat. Complete 1 Set
Perform 2 Times a Day

Posterior Glenohumeral Capsule Stretch Repeat 2 Times


Hold 20 Seconds
Put your shoulder diagonally against the wall.
Using your other hand, keep the arm you are Complete 1 Set
stetching straight and bring that arm towards Perform 2 Times a Day
your chest. You should feel this stretch in the
back of your shoulder. Stretch for 30 seconds,
and then switch sides. Repeat.

PECTORALIS DOORWAY STRETCH - LOW Repeat 2 Times


Hold 20 Seconds
While standing in a doorway, place your arm
downward on the door frame and lean in until a Complete 1 Set
stretch is felt along the front of your chest Perform 2 Times a Day
and/or shoulder. Your arm should be pointed
downward towards the floor along the door
frame.

NOTE: Your legs should control how much you


stretch by bending or straightening your knee
through the doorway.

Video # VVKUHH8R2
FREE WEIGHT - BILATERAL SCAPTION Repeat 10 Times
Hold 1 Second
Hold a free weight in both hands and then
raise them both up away from your side in a Complete 3 Sets
forward/lateral direction. Your elbows should Perform 1 Times a Day
be straight and the movement should occur in
the plane of the scapula or 45 degrees to the
side as shown.

Do not let your shoulder shrug upwards unless


instructed to go over shoulder level height.

Try to keep shoulder from hiking, small


movement within pain-free range

Video # VVKHQY78M

FREE WEIGHT - EXTERNAL ROTATION - ER Repeat 10 Times


Hold 1 Second
Lie on your side and hold a weight with your
elbow bent and rested on your side. Place a Complete 2 Sets
small rolled up towel between your upper arm Perform 1 Times a Day
and body. Next, move your forearm and hand
from the ground towards the ceiling as shown.
Lower back down and repeat.

Video # VVWRG4CK9

ELASTIC BAND SHOULDER EXTERNAL Repeat 10 Times


ROTATION - ER Hold 1 Second
While holding an elastic band at your side with Complete 2 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
ELASTIC BAND ROWS Repeat 10 Times
Hold 1 Second
Holding elastic band with both hands, draw
back the band as you bend your elbows. Keep Complete 3 Sets
your elbows near the side of your body. Perform 1 Times a Day

Video # VVPJEVESW

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