Exercises
Prone Shoulder Blade Squeeze. Lie face
down with arms by side
Squeeze shoulder blades together, keeping
neck relaxed
Prone Shoulder Blade Squeeze Progression.
Lie face down with arms by side
Squeeze shoulder blades together and lift
straight arms off bed, keeping neck relaxed
Prone Arm Raise. Lie face down with arm
hanging over edge of bed
Raise straight arm out to the side keeping palm facing
down as you squeeze your shoulder blades together
Seated Lift. Sit on chair with hands holding
edge of seat
Lean body weight forward as you push down
through hands lifting bottom off seat
Knee Push Up. Start exercise on hands and knees
with elbows straight. Position hands at shoulder
level, shoulder width apart
Lower body slowly towards ground, squeezing shoulder
blades together and return to starting position. Keep
upper body straight through exercise
Standard Push Up. Start exercise on hands and toes with
elbows straight. Position hands at shoulder level and
shoulder width apart
Lower body slowly towards the ground, squeezing shoulder
blades together and return to starting position. Keep body
straight through exercise
Step Ups. Start exercise on hands and knees in front of step.
Move one hand up onto step, then the other hand. Move the
first hand down from step and then move the other hand
down. Progress by increasing the speed
Wind Mill. Start exercise on hands and knees. Raise right
arm out to the side as you rotate trunk to the right to
watch hand
Then move arm in front of body finishing under
opposite arm. Keep watching your hand
throughout the exercise