Proximal Biceps Rupture

Weeks 1-2
STEP 1
Circular Shoulder Pendulum with Table Support
REPS: 20 | DAILY: 1 | WEEKLY: 7
CW, CWW

Setup
Begin in a standing position with your trunk bent forward, one arm resting on a table for support
and your other arm hanging toward the ground.
Movement
Slowly shift your body weight in a circular motion, letting your hanging arm swing in a circle at the
same time.
Tip
Make sure the movement comes from your body shifting and do not use your arm muscles to
create the circular motion.

STEP 1 STEP 2 STEP 3

Putty Squeezes
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting with your hand in a comfortable position, holding putty in your palm.
Movement
Gently squeeze the putty using all of your fingers equally, and repeat.
Tip
Make sure to keep the rest of your arm relaxed during the movement.

STEP 1 STEP 2
Seated Elbow Flexion and Extension AROM
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair with one arm straight at your side.
Movement
Bend your elbow upward as far as is comfortable, then straighten it and repeat.
Tip
Make sure to keep your movements slow and controlled.

STEP 1 STEP 2
Wrist Flexion Extension AROM - Palms Down
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting with your elbow bent and your forearm resting on a table. Your palm should be
facing down.
Movement
Slowly bend your wrist upward as far as is comfortable, then relax and repeat.
Tip
Make sure to only move in a pain-free range of motion.

STEP 1
Standing Isometric Shoulder Internal Rotation at Doorway
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position facing a doorframe with your involved arm bent and a towel
between the inside of your hand and the doorframe.
Movement
Gently press your hand inward into the towel. Hold, then relax and repeat.
Tip
Make sure to maintain good posture and do not shrug your shoulder. There should be little to no
movement during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1
Standing Isometric Shoulder External Rotation with Doorway
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position to the side of a doorframe with your involved arm bent and a
towel between the back of your hand and the doorframe.
Movement
Gently press your hand outward into the towel. Hold, then relax and repeat.
Tip
Make sure to maintain good posture and do not shrug your shoulder. There should be little to no
movement during the exercise.

STEP 1
Isometric Shoulder Flexion at Wall
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent 90 degrees, and a small towel between
your fist and a wall.
Movement
Push your arm directly into the wall, then relax and repeat.
Tip
Make sure to keep your back straight during the exercise. There should be little to no movement.

STEP 1
Isometric Shoulder Extension at Wall
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent 90 degrees, and a towel between the
back ofyour arm and a wall.
Movement
Push your elbow directly backward into the wall, then relax and repeat.
Tip
Make sure to keep your back straight during the exercise. There should be little to no movement.

STEP 1
Isometric Shoulder Abduction at Wall
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent 90 degrees, with a towel between the
side of your arm and a wall.
Movement
Push your arm sideways into the wall, then relax and repeat.
Tip
Make sure to keep your back straight during the exercise. There should be little to no movement.

STEP 1
Isometric Shoulder Adduction
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll tucked in
between your elbow and your body.
Movement
Gently press your elbow into your side and hold.
Tip
Make sure to keep your back straight during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Standing Shoulder Flexion Wall Walk
REPS: 10 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a staggered stance position with one hand resting on a wall.
Movement
Slowly walk your fingers up the wall overhead as far as you can reach. Hold briefly, then slide
your hand back to the starting position and repeat.
Tip
Make sure to move within a comfortable range of motion and do not shrug your shoulder during
the exercise.

STEP 1 STEP 2
Standing Shoulder Abduction Finger Walk at Wall
REPS: 10 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a wall at your side.
Movement
Place the hand of your involved arm on the wall and walk your fingers up the wall as far as you
can, then gently lean toward the wall to slide it further. Slide your hand back down, and repeat.
Tip
Make sure not to shrug your shoulder. Only raise your arm as far as you can without causing
pain.

STEP 1 STEP 2
Shoulder Flexion Overhead with Dowel
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position, holding a dowel with your involved arm at the end.
Movement
Using your uninvolved arm to guide the movement, move your other arm straight overhead.
Return to the starting position, and repeat.
Tip
Make sure your involved arm is relaxed and keep your back straight during the exercise.

STEP 1 STEP 2
Standing Shoulder Abduction AAROM with Dowel
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding a dowel in both hands, with your elbows straight.
Movement
Using your uninvolved arm to guide the dowel, move your other arm directly out to the side of
your body. Pause briefly, then return to the starting position and repeat.
Tip
Avoid shrugging your shoulders as you move the dowel, and allow your uninvolved arm to direct
the movement.

STEP 1 STEP 2
Standing Shoulder External Rotation AAROM with Dowel
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a towel roll under one arm, elbow bent 90 degrees,
holding a dowel in both hands. Your involved arm should have the palm facing up.
Movement
Using the dowel to guide the motion, slowly rotate your arm away from your body. Return to the
starting position and repeat.
Tip
Make sure to keep your elbow bent throughout the movement and let the movement come from
your uninvolved arm.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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Weeks 3-4
STEP 1
Standing Isometric Shoulder Internal Rotation at Doorway
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position facing a doorframe with your involved arm bent and a towel
between the inside of your hand and the doorframe.
Movement
Gently press your hand inward into the towel. Hold, then relax and repeat.
Tip
Make sure to maintain good posture and do not shrug your shoulder. There should be little to no
movement during the exercise.

STEP 1
Standing Isometric Shoulder External Rotation with Doorway
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position to the side of a doorframe with your involved arm bent and a
towel between the back of your hand and the doorframe.
Movement
Gently press your hand outward into the towel. Hold, then relax and repeat.
Tip
Make sure to maintain good posture and do not shrug your shoulder. There should be little to no
movement during the exercise.

STEP 1
Isometric Shoulder Flexion at Wall
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent 90 degrees, and a small towel between
your fist and a wall.
Movement
Push your arm directly into the wall, then relax and repeat.
Tip
Make sure to keep your back straight during the exercise. There should be little to no movement.

STEP 1
Isometric Shoulder Extension at Wall
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent 90 degrees, and a towel between the
back ofyour arm and a wall.
Movement
Push your elbow directly backward into the wall, then relax and repeat.
Tip
Make sure to keep your back straight during the exercise. There should be little to no movement.

STEP 1
Isometric Shoulder Abduction at Wall
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent 90 degrees, with a towel between the
side of your arm and a wall.
Movement
Push your arm sideways into the wall, then relax and repeat.
Tip
Make sure to keep your back straight during the exercise. There should be little to no movement.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1
Isometric Shoulder Adduction
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll tucked in
between your elbow and your body.
Movement
Gently press your elbow into your side and hold.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2
Standing Shoulder Flexion Wall Walk
REPS: 10 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a staggered stance position with one hand resting on a wall.
Movement
Slowly walk your fingers up the wall overhead as far as you can reach. Hold briefly, then slide
your hand back to the starting position and repeat.
Tip
Make sure to move within a comfortable range of motion and do not shrug your shoulder during
the exercise.

STEP 1 STEP 2
Standing Shoulder Abduction Finger Walk at Wall
REPS: 10 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a wall at your side.
Movement
Place the hand of your involved arm on the wall and walk your fingers up the wall as far as you
can, then gently lean toward the wall to slide it further. Slide your hand back down, and repeat.
Tip
Make sure not to shrug your shoulder. Only raise your arm as far as you can without causing
pain.

STEP 1 STEP 2
Shoulder Flexion Overhead with Dowel
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position, holding a dowel with your involved arm at the end.
Movement
Using your uninvolved arm to guide the movement, move your other arm straight overhead.
Return to the starting position, and repeat.
Tip
Make sure your involved arm is relaxed and keep your back straight during the exercise.

STEP 1 STEP 2
Standing Shoulder Abduction AAROM with Dowel
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding a dowel in both hands, with your elbows straight.
Movement
Using your uninvolved arm to guide the dowel, move your other arm directly out to the side of
your body. Pause briefly, then return to the starting position and repeat.
Tip
Avoid shrugging your shoulders as you move the dowel, and allow your uninvolved arm to direct
the movement.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Standing Shoulder External Rotation AAROM with Dowel
REPS: 10 | SETS: 2 | HOLD: 5 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with a towel roll under one arm, elbow bent 90 degrees,
holding a dowel in both hands. Your involved arm should have the palm facing up.
Movement
Using the dowel to guide the motion, slowly rotate your arm away from your body. Return to the
starting position and repeat.
Tip
Make sure to keep your elbow bent throughout the movement and let the movement come from
your uninvolved arm.

STEP 1 STEP 2
Seated Shoulder Horizontal Abduction with Resistance - Palms Down
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting in an upright position holding the ends of a resistance band in each hand, with your
arms straight forward and palms facing downward.
Movement
Keeping your elbows straight, slowly pull your arms apart, pinching your shoulder blades together.
Pause briefly, then return to starting position and repeat.
Tip
Make sure to maintain an upright seated posture without letting your back arch or shoulders
shrug.

STEP 1 STEP 2
Shoulder Adduction with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding the end of a resistance band in one hand with your
arm straight and palm facing downward, to the side of the anchor point.
Movement
Pull your arm down against the resistance band to your side, then slowly return to the starting
position and repeat.
Tip
Make sure to keep your back straight during the exercise and do not shrug your shoulder.

STEP 1 STEP 2
Standing Shoulder Flexion with Posterior Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band anchored behind you,
and your arms at your sides.
Movement
Lift your arms straight in front of your body with your thumbs pointing forward, then slowly lower
them back to the starting position and repeat.
Tip
Make sure to keep your elbows straight and do not shrug your shoulders during the exercise.

STEP 1 STEP 2
Shoulder extension with resistance - Neutral
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your arms straight forward and palms facing inward, holding the ends
of a resistance band that is anchored overhead in front of you.
Movement
Pull your arms down to your sides, squeezing your shoulder blades together. Then bring them
back up to the starting position and repeat.
Tip
Make sure to keep your elbows and back straight, and do not shrug your shoulders during the
exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Shoulder External Rotation with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your elbow bent at 90 degrees and a towel roll tucked under your arm,
holding a resistance band that is anchored out to your opposite side.
Movement
Rotate your arm out to your side, pulling against the resistance, then slowly return to the starting
position and repeat.
Tip
Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck. Do not
shrug your shoulders during the exercise.

STEP 1 STEP 2
Standing Shoulder Internal Rotation with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one arm bent at a 90 degree angle with your fist facing
forward.
Movement
Rotate your forearm across your body so your fist is facing the opposite direction, then return to
the start and repeat.
Tip
Make sure to keep your elbow tucked in at your side and maintain good posture during the
exercise.

STEP 1 STEP 2
Seated Shoulder Row with Resistance Anchored at Feet
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting in an upright position holding both ends of a resistance band that is anchored under
your feet, with your legs straight and your palms facing inward.
Movement
Pull your arms backward, bending your elbows, then slowly straighten them and repeat. Think of
squeezing your shoulder blades together as you pull back.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.

STEP 1 STEP 2
Sidelying Open Book
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your side with the hip and knee of your top leg bent to 90 degrees, bottom leg
straight and in line with your torso, and your arms together in front of you on the ground.
Movement
Rotate your spine backwards, sliding your top hand across your chest.
Tip
Try to keep your top knee on the ground and only rotate your mid and upper back. Do not let your
hips roll backwards.

STEP 1 STEP 2 STEP 3

Scaption with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band anchored under your feet, holding one end in each
hand.
Movement
Slowly raise your arms diagonally at roughly a 30-degree angle from your body, then lower your
arms back to your sides and repeat.
Tip
Make sure to keep your elbows straight and avoid shrugging your shoulders. Try not to arch your
low back while raising and lowering your arms.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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Weeks 5-6
STEP 1 STEP 2
Seated Shoulder Horizontal Abduction with Resistance - Palms Down
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting in an upright position holding the ends of a resistance band in each hand, with your
arms straight forward and palms facing downward.
Movement
Keeping your elbows straight, slowly pull your arms apart, pinching your shoulder blades together.
Pause briefly, then return to starting position and repeat.
Tip
Make sure to maintain an upright seated posture without letting your back arch or shoulders
shrug.

STEP 1 STEP 2
Shoulder Adduction with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding the end of a resistance band in one hand with your
arm straight and palm facing downward, to the side of the anchor point.
Movement
Pull your arm down against the resistance band to your side, then slowly return to the starting
position and repeat.
Tip
Make sure to keep your back straight during the exercise and do not shrug your shoulder.

STEP 1 STEP 2
Standing Shoulder Flexion with Posterior Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band anchored behind you,
and your arms at your sides.
Movement
Lift your arms straight in front of your body with your thumbs pointing forward, then slowly lower
them back to the starting position and repeat.
Tip
Make sure to keep your elbows straight and do not shrug your shoulders during the exercise.

STEP 1 STEP 2
Shoulder extension with resistance - Neutral
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your arms straight forward and palms facing inward, holding the ends
of a resistance band that is anchored overhead in front of you.
Movement
Pull your arms down to your sides, squeezing your shoulder blades together. Then bring them
back up to the starting position and repeat.
Tip
Make sure to keep your elbows and back straight, and do not shrug your shoulders during the
exercise.

STEP 1 STEP 2
Shoulder External Rotation with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your elbow bent at 90 degrees and a towel roll tucked under your arm,
holding a resistance band that is anchored out to your opposite side.
Movement
Rotate your arm out to your side, pulling against the resistance, then slowly return to the starting
position and repeat.
Tip
Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck. Do not
shrug your shoulders during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Standing Shoulder Internal Rotation with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one arm bent at a 90 degree angle with your fist facing
forward.
Movement
Rotate your forearm across your body so your fist is facing the opposite direction, then return to
the start and repeat.
Tip
Make sure to keep your elbow tucked in at your side and maintain good posture during the
exercise.

STEP 1 STEP 2
Seated Shoulder Row with Resistance Anchored at Feet
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting in an upright position holding both ends of a resistance band that is anchored under
your feet, with your legs straight and your palms facing inward.
Movement
Pull your arms backward, bending your elbows, then slowly straighten them and repeat. Think of
squeezing your shoulder blades together as you pull back.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.

STEP 1 STEP 2
Sidelying Open Book
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your side with the hip and knee of your top leg bent to 90 degrees, bottom leg
straight and in line with your torso, and your arms together in front of you on the ground.
Movement
Rotate your spine backwards, sliding your top hand across your chest.
Tip
Try to keep your top knee on the ground and only rotate your mid and upper back. Do not let your
hips roll backwards.

STEP 1 STEP 2 STEP 3

Scaption with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band anchored under your feet, holding one end in each
hand.
Movement
Slowly raise your arms diagonally at roughly a 30-degree angle from your body, then lower your
arms back to your sides and repeat.
Tip
Make sure to keep your elbows straight and avoid shrugging your shoulders. Try not to arch your
low back while raising and lowering your arms.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1
Bench Press
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
When using the bench press, it's important to use proper form to get the most out of your workout
and prevent injury. For safety, use a spotter that can assist you with this exercise.
Make sure the barbell is at a comfortable height prior to loading any weight. Add desired weight,
ensuring that it is even on both sides. Place clips at both ends of the barbell for safety. Lay down
on the bench and place your hands on the bar slightly wider than shoulder-width apart.
Movement
Lift the bar off of the rack so that it is held over your shoulders. In a controlled manner, lower it to
your mid chest, stopping just before it makes contact. Press the bar up to the starting position.
Tip
Keep breathing throughout the exercise, exhaling as you press the bar upwards. To protect your
shoulders, lower the bar in a slight diagonal pattern, starting above your shoulders and ending
above your mid-chest.

STEP 1 STEP 2
Standing Lat Pull Down with Resistance - Elbows Bent
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band that is anchored high
above you, with your arms straight.
Movement
Pull your arms down against the resistance, bending your elbows and bringing your hands to your
shoulders. Slowly return to the starting position and repeat.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.

STEP 1 STEP 2
Shoulder Flexion Serratus Activation with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band looped around your wrists, palms facing inward,
and your elbows bent to 90 degrees.
Movement
Gently press your hands out to shoulder width apart, then lift your hands overhead. Lower them
back down and repeat.
Tip
Make sure to keep your elbows bent and your back straight. Focus on keeping tension in the
band during the exercise.

STEP 1 STEP 2
Shoulder External Rotation and Scapular Retraction with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in an upright standing position with your arms by your sides, holding a resistance band in
both hands. Bend your elbows to approximately 90 degrees with your palms up.
Movement
Slowly rotate your forearms out to the side. As you do so, pinch your shoulder blades down and
back together. Pause briefly, then return to the starting position.
Tip
Make sure that you keep the bend in your elbows as you rotate your arms. Avoid shrugging your
shoulders.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Prone Scapular Retraction Y
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front with your arms straight overhead in a "Y" position.
Movement
Lift your arms off the ground, squeezing your shoulder blades together. Hold, then relax and
repeat.
Tip
Make sure to keep your back relaxed.

STEP 1 STEP 2
Prone Shoulder Flexion
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying face down with your head resting on a small towel roll and your arms resting straight
overhead, hands in fists, palms facing inward.
Movement
Lift your arms off the ground as far as far as your can, then lower them back to the ground and
repeat. Think of squeezing your shoulder blades together as you lift your arms.
Tip
Make sure not to arch your back as you lift your arms.

STEP 1 STEP 2
Prone Shoulder Horizontal Abduction with Thumbs Up
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front with your arms straight out to your sides, thumbs pointing up.
Movement
Raise your arms off the ground as far as is comfortable, then lower them back to the ground, and
repeat. Think of squeezing your shoulder blades together as you lift your arms.
Tip
Do not arch your back as you lift your arms.

STEP 1 STEP 2
Standard Plank
REPS: 5 | HOLD: 10 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front, propped up on your elbows.
Movement
Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your
elbows directly under your shoulders. Hold this position.
Tip

Weeks 7-8
Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.

STEP 1
Bench Press
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
When using the bench press, it's important to use proper form to get the most out of your workout
and prevent injury. For safety, use a spotter that can assist you with this exercise.
Make sure the barbell is at a comfortable height prior to loading any weight. Add desired weight,
ensuring that it is even on both sides. Place clips at both ends of the barbell for safety. Lay down
on the bench and place your hands on the bar slightly wider than shoulder-width apart.
Movement
Lift the bar off of the rack so that it is held over your shoulders. In a controlled manner, lower it to
your mid chest, stopping just before it makes contact. Press the bar up to the starting position.
Tip
Keep breathing throughout the exercise, exhaling as you press the bar upwards. To protect your
shoulders, lower the bar in a slight diagonal pattern, starting above your shoulders and ending
above your mid-chest.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Standing Lat Pull Down with Resistance - Elbows Bent
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding both ends of a resistance band that is anchored high
above you, with your arms straight.
Movement
Pull your arms down against the resistance, bending your elbows and bringing your hands to your
shoulders. Slowly return to the starting position and repeat.
Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.

STEP 1 STEP 2
Shoulder Flexion Serratus Activation with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band looped around your wrists, palms facing inward,
and your elbows bent to 90 degrees.
Movement
Gently press your hands out to shoulder width apart, then lift your hands overhead. Lower them
back down and repeat.
Tip
Make sure to keep your elbows bent and your back straight. Focus on keeping tension in the
band during the exercise.

STEP 1 STEP 2
Shoulder External Rotation and Scapular Retraction with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in an upright standing position with your arms by your sides, holding a resistance band in
both hands. Bend your elbows to approximately 90 degrees with your palms up.
Movement
Slowly rotate your forearms out to the side. As you do so, pinch your shoulder blades down and
back together. Pause briefly, then return to the starting position.
Tip
Make sure that you keep the bend in your elbows as you rotate your arms. Avoid shrugging your
shoulders.

STEP 1 STEP 2
Prone Scapular Retraction Y
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front with your arms straight overhead in a "Y" position.
Movement
Lift your arms off the ground, squeezing your shoulder blades together. Hold, then relax and
repeat.
Tip
Make sure to keep your back relaxed.

STEP 1 STEP 2
Prone Shoulder Flexion
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying face down with your head resting on a small towel roll and your arms resting straight
overhead, hands in fists, palms facing inward.
Movement
Lift your arms off the ground as far as far as your can, then lower them back to the ground and
repeat. Think of squeezing your shoulder blades together as you lift your arms.
Tip
Make sure not to arch your back as you lift your arms.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Prone Shoulder Horizontal Abduction with Thumbs Up
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front with your arms straight out to your sides, thumbs pointing up.
Movement
Raise your arms off the ground as far as is comfortable, then lower them back to the ground, and
repeat. Think of squeezing your shoulder blades together as you lift your arms.
Tip
Do not arch your back as you lift your arms.

STEP 1 STEP 2
Standard Plank
REPS: 5 | HOLD: 10 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front, propped up on your elbows.
Movement
Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your
elbows directly under your shoulders. Hold this position.
Tip
Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.

STEP 1 STEP 2
Inchworm Walkout
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position.
Movement
Bend at your hips and lean forward to touch the ground. Slowly walk your hands forward with your
legs straight until you reach a push up position. Then slowly walk your feet toward your hands
with your knees straight, and repeat.
Tip
Make sure to keep your back straight, and avoid locking out your arms and legs during the
exercise.

STEP 1 STEP 2
Push Up with Plus
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours with your hands underneath your shoulders.
Movement
Raise your body into a plank position, slowly lower your chest toward the floor then push back up,
then continue by lifting your upper back toward the ceiling. Repeat this movement.
Tip
Make sure to keep your trunk stiff and maintain a gentle chin tuck throughout the exercise.

STEP 1 STEP 2
Standing Single Arm Shoulder PNF D1 Flexion with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one arm held out to your side, thumb pointing down,
holding a resistance band anchored on that side near the ground.
Movement
Bring your arm upward across your body, rotating your thumb to point up. Then reverse this
motion back to the starting position and repeat.
Tip
Make sure to keep your back straight and do not let your body turn as you move your arm.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Standing Single Arm Shoulder PNF D1 Extension with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one arm crossed in front of your body, thumb pointing up,
holding a resistance band anchored on that side above your head.
Movement
Bring your arm downward across your body, rotating your thumb to point down. Then reverse this
motion back to the starting position and repeat.
Tip
Make sure to keep your back straight and do not let your body turn as you move your arm.

STEP 1 STEP 2
Standing Shoulder Single Arm PNF D2 Flexion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with one arm crossed in front of your body, thumb pointing down, holding a
resistance band that is anchored by your other hand at your hip.
Movement
Diagonally raise your arm overhead across your body, turning your arm so your thumb points up.
Slowly reverse the movement and repeat.
Tip
Make sure to keep your elbow straight. Do not shrug your shoulders or arch your low back during
the exercise.

STEP 1 STEP 2
Standing Shoulder Single Arm PNF D2 Extension with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one arm out to your side overhead, thumb pointing up,
holding a resistance band anchored on that side above your head.
Movement
Bring your arm downward across your body, rotating your thumb to point down. Then reverse this
motion back to the starting position and repeat.
Tip
Make sure to keep your back straight and do not let your body turn as you move your arm.

STEP 1 STEP 2
Isometric Standing Shoulder Internal Rotation - 90 Degrees Abduction
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one arm out to the side and your elbow bent 90 degrees
with your palm facing forward, holding a resistance band. You should be facing away from the
anchor point.
Movement
Walk forward one step at a time then return to the starting position and repeat.
Tip
Make sure to keep the same arm position as you step forward. Maintain a gentle chin tuck
throughout the exercise and do not let your back arch.

STEP 1 STEP 2 STEP 3

Shoulder External Rotation in Abduction with Anchored Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your arms out to the side and your elbows bent 90
degrees with your palms facing the floor.
Movement
Slowly rotate your arms upward until your palms are facing forward and hold.
Tip
Make sure not to let your elbows drop as you rotate your arms and maintain a gentle chin tuck
throughout the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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