Home Exercise Program
Created by Nicholas Torres Oct 2nd, 2024
View videos at www.HEP.video
FINGER ABDUCTION TO CLOSED FIST Repeat 10 Times
Hold 1 Second
Open and close your hand into a fist and Complete 1 Set
repeat. When opening, attempt to open as
Perform 1 Times a Day
wide as you can as you spread out your fingers
maximally.
Work within your available range.
Video # XVEN8R6Y3
Wrist extension/flexion with finger flexion Repeat 10 Times
Hold 3 Seconds
Make tight fists with both hands. Complete 1 Set
Bend both wrists back together, then bend
Perform 2 Times a Day
them down.
Hold each position for 3 seconds.
ELBOW FLEXION EXTENSION Repeat 10 Times
Hold 1 Second
Start with your arm at your side. Bend at your Complete 1 Set
elbow to raise your forearm/hand upwards as
Perform 1 Times a Day
shown. Then return to starting position and
repeat.
Video # XVD4PCHDS
:
Pronation and supination of forearm with Repeat 10 Times
open palm Hold 1 Second
Complete 1 Set
Turn one hand palm up and the other palm
Perform 1 Times a Day
down.
Keep your elbow close to you and keep your
wrists and fingers straight.
Alternate movement.
SIDE LYING EXTERNAL ROTATION WITH Repeat 10 Times
TOWEL - ER Hold 1 Second
Complete 1 Set
Lie on your side with your elbow bent to 90
Perform 1 Times a Day
degrees. Place a rolled up towel between your
arm and the side your body as shown.
Squeeze your shoulder blade back and down
toward your buttocks and hold that position.
Next, roll your arm upwards from your stomach
area towards the ceiling while maintaining your
arm against the towel and with your shoulder
blade held down and back the entire time.
Lower your arm and repeat.
Video # XVRLFRZA3
AROM SHOULDER FLEXION Repeat 10 Times
Hold 1 Second
Start with your arm by your side. With your Complete 1 Set
thumb pointed forward, raise your arm forward
Perform 1 Times a Day
and up overhead. Lower back down and
repeat.
Video # XV85BWYPM
:
Shoulder extension Repeat 10 Times
Hold 1 Second
Bend forward, let arm hang down. Pull your Complete 1 Set
shoulder blade back, as though squeezing
Perform 1 Times a Day
your shoulder blades together. Raise your arm
to the height of your back. Lower back down.
Keep shoulder blade in the right spot and avoid
shrugging.
WRIST ULNAR DEVIATION Repeat 10 Times
Hold 1 Second
Bend your wrist towards the little finger side Complete 1 Set
and then return.
Perform 1 Times a Day
Video # XVL7PTMKG
WRIST RADIAL DEVIATION Repeat 10 Times
Hold 1 Second
Bend your wrist towards the thumb side and Complete 1 Set
then return.
Perform 1 Times a Day
Video # XV6ENTRHN
:
Seated Scapular Protraction/Retraction Repeat 10 Times
Hold 1 Second
Seated with both hands remaining on your Complete 1 Set
thighs, gently retract both shoulder blades
Perform 1 Times a Day
back and towards each other. Then reverse
directions and gently protract both shoulder
blades forward. Leave your hands on your
thighs throughout
Shoulder abduction Repeat 10 Times
Hold 1 Second
1. Stand with your back supported against a Complete 1 Set
wall.
Perform 1 Times a Day
2. Raise your arm beside your body with your
thumbs pointing up. Make sure not to lean with
your trunk. Also do not let your shoulder hike to
your ear.
Note: Try to raise it up as high as it will go.
shoulder Horizontal Abduction - Adduction Repeat 10 Times
Hold 1 Second
While standing with shoulders at 90 degrees, Complete 1 Set
keeping arms straight and hands holding water
Perform 1 Times a Day
dumbells, move arms towards the front and
together then back out.
Video # XV8PRHJCZ
:
