EXERCISES

Exercise 1 of 6
AXIAL EXTENSION

1. Sit or stand with good posture
2. Tuck your chin in and pull your head straight back 3. Use hand on chin for a guide it needed
4. Hold ______ seconds
5. ________ repetitions, _______ times per day

Exercise 2 of 6
SHOULDER PENDULUM

1. Assume position shown, letting _____ arm hang relaxed
2. Sway your whole body slowly to move arm forward and backward. Do not lift the arm tense up - use only your body movement to begin the motion
3. Repeat, with the arm moving side to side
4. Repeat, with the arm moving in circular patterns, clockwise and counterclockwise
5. ________ repetitions, _______ times per day

Exercise 3 of 6
SHOULDER FLEXION

1. Stand near a wall as shown
2. Slowly "walk” your fingers up the wall, so that you feel a stretch
3. Hold ______ seconds
4. _______ repetitions, _______times per day

Exercise 4 of 6
SHOULDER ABDUCTION

1. Stand near a wan as shown
2. Slowly "walk" your fingers up the wall, so that you feel a stretch
3. Hold ______ seconds
4. ________ repetitions, ________ times per day

Exercise 5 of 6
SHOULDER EXTERNAL ROTATION/ABDUCTION

1. Lie on back keeping elbows on floor, holding a stick above head as shown
2. Lower the stick down behind your head, letting your shoulders rotate backward
3. Hold ________ seconds
4. _______ repetitions, ______ times per day

Exercise 6 of 6
SHOULDER INTERNAL ROTATION

1. Reach behind back with the ______ arm
2. Grasp the arm with your other hand
3. Try to pull the arm upward as shown so that you feel a stretch
4. Hold ______ seconds
5. ______ repetitions, _____ times per day