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Home Program (Rotator Cuff)

The document outlines a home exercise program focused on strengthening the rotator cuff and upper back. It includes specific exercises such as Scapular Retractions in 'W' and 'Y' positions, detailing the posture and repetitions for each. Additionally, it mentions the Finger Ladder Exercise as part of the routine.

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Hanine Hassan
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25 views4 pages

Home Program (Rotator Cuff)

The document outlines a home exercise program focused on strengthening the rotator cuff and upper back. It includes specific exercises such as Scapular Retractions in 'W' and 'Y' positions, detailing the posture and repetitions for each. Additionally, it mentions the Finger Ladder Exercise as part of the routine.

Uploaded by

Hanine Hassan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HOME EXERCISE PROGRAM (ROTATOR CUFF AND UPPER BACK STRENGTHENING)

HOME EXERCISE PROGRAM (ROTATOR CUFF AND UPPER BACK STRENGTHENING)

4.

5.
HOME EXERCISE PROGRAM (ROTATOR CUFF AND UPPER BACK STRENGTHENING)

6. Scapular Retractions “W” Position

• Lie face down with your elbows bent and palms


facing down

• Draw the shoulder blades back and down, letting


the elbows lift up but keeping your hands on the
bed initially. It will feel quite different than with your
arms by your sides

• Then lift your hands so your forearms are parallel


with the bed, hold and then lower

• Aim to hold for 30 seconds, 4 repetitions

7. Scapular Retractions “Y” Position

• Lie face down with your arms stretched out above


your head as shown, thumbs pointing up towards
the ceiling

• Draw the shoulder blades back and down and


slowly lift your arms upwards towards the ceiling

• Aim to hold for 30 seconds, 4 repetitions


HOME EXERCISE PROGRAM (ROTATOR CUFF AND UPPER BACK STRENGTHENING)

8. Finger Ladder Exercise

2-4 sets of 10 times each.

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