Scapular Pinches


Place both hands behind the head and pinch the shoulder blades together. Hold for 5 seconds and relax with the hands behind the head.

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Towel Stretches


The injured Arm grabs the towel behind the back and the uninjured arm pulls the towel slowly over the head until a stretch is felt. Hold 5 seconds and return to the starting position.

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Wall Climbing


With both hands parallel on wall, walk fingers or slide hands slowly up above the head until a stretch is felt. Hold for 5 seconds. Slowly return to start position.

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External Rotation with Tubing


Tubing is attached to door, towel rolled up underneath elbow. Slowly bring arm out, keeping elbow bent and into body Hold for 5 seconds. Slowly return to starting position.

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Rowing with Tubing


Grab both ends of tubing. Step with both feet onto center of tubing. Slowly pull tubing up, keeping elbows bent, until reach shoulder height. Hold for 5 seconds and slowly return to start position.

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Empty Can


Stand with thumb of injured arm turned down towards ground. Shoulder should be at a 45 degree angle. Bring arm to shoulder height. Hold for 5 seconds and slowly bring arm to starting position.