EXERCISES

Here are a few of our favorite exercises to work on strengthening, stability and range of motion.

These videos are not intended as a substitute for the medical advice and supervision of your personal physician and/or physical and occupational therapists. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk.

UPPER EXTREMITY

Scapular retraction helps with shoulder range of motion

Steps:

  1. Reach Forward: Extend your arms straight out as if you're gripping an imaginary bar.

  2. Pull Back: Draw your arms back while squeezing your shoulder blades together, as if trying to pinch something between them.

  3. Hold: Maintain this position for about 10 seconds to achieve a good muscle contraction.

  4. Release: Relax and then repeat the process.

Routine:

  • Perform this exercise 10 times in a row, then take a break.

  • Aim to do this sequence 20 times throughout the day.

This routine can help relieve tension and improve shoulder mobility. Give it a try and see how it feels!

Weight-bearing through your arm helps to activate and strengthen the muscles and reduce compensatory movement patterns.

Let's work your shoulder through weight-bearing exercises.

How does this help?

It teaches proper technique without compensation.

It activates your shoulder blade muscles.

It improves your overall strength.

Be sure to do this with a health care professional to ensure that you have proper form and maintain safety.

LOWER EXTREMITY

Hip Flexors

Hip Flexor Stretch Instructions

  1. Begin by activating your glute muscles, pushing your hips down into the surface. Puff out your chest, and hold this position.

  2. If you don't feel the stretch, wrap a towel around your ankle and gently pull it towards you.

  3. Relax into this position to deepen the hip flexor stretch.

  4. Maintain Proper Alignment. Ensure you don't rotate off the hip. Keep your hip firmly on the surface while pulling forward.

  5. Stretch to the point of discomfort, not pain.

  6. Hold the stretch for at least 60 seconds.

  7. Repeat the stretch three times.

Hip ADductors 

Hip ADductor Stretch Using a Chair

  1. Place a chair next to a corner of a door facing.

  2. Sit on the chair and place the inside of one leg on the edge of the door facing.

  3. Shift your body and hips towards the outside.

  4. Ensure you are sitting upright without slouching.

  5. Keep your heel and knee aligned against the wall. Avoid letting your heel come out to ensure the stretch targets the right area.

  6. Push into the stretch gently and then relax into it. Aim for slight discomfort, not pain.

Butterfly

  1. Sit on a couch or chair with a surface supporting your back.

  2. Scoot all the way back so your back is fully lined up against the surface.

  3. Rotate one leg inward and pull the other leg in.

  4. Hold this position, ensuring your back remains fully against the surface.

  5. If stable, place your palms on your knees and gently push them closer to the surface.

  6. Hold the stretch and breathe. Stretch into discomfort, not pain, without forcing yourself.

  7. Keep your posture upright, avoiding slouching forward

Hip ADductors - Butterfly