Access your exercises! cch.medbridgego.com Prepared by Nikita Fetter Columbus Community Hospital MedBridgeGO Your Access Code: BALE2XBT STEP 1 STEP 2 Standing Shoulder Row with Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Movement Pull your arms back with your elbows tucked at your sides, then return to the starting position and repeat. Tip Make sure to keep your core engaged and focus on squeezing your shoulder blades together as you pull on the band. STEP 1 STEP 2 Standing Shoulder Internal Rotation with Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x 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 Shoulder External Rotation Reactive Isometrics REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin standing upright with your elbow bent at a 90-degree angle and a towel roll tucked under your upper arm, holding a resistance band that is anchored out to your side across your body. Movement Slowly step to the side, away from the band, without letting your arm change position. Step back to the starting position and repeat. Tip Make sure to keep your hips and shoulders facing forward and do not shrug your shoulders during the exercise. STEP 1 STEP 2 Shoulder Extension with Resistance - Neutral REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x 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 Standing Shoulder Flexion with Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position holding one end of a resistance band anchored under your foot with your thumb pointing forward. Movement Lift your arm straight forward to shoulder height, then slowly lower it back down and repeat. Tip Make sure to keep your back straight and do not shrug your shoulder during the exercise. Disclaimer: This program provides exercises related to your condition that you can perform at home. Page 1 of 7 As there is a risk of injury with any activity, use caution when performing exercises. If you experience 05/16/2018 any pain or discomfort, discontinue the exercises and contact your health care provider. Access your exercises! cch.medbridgego.com Prepared by Nikita Fetter Columbus Community Hospital MedBridgeGO Your Access Code: BALE2XBT STEP 1 STEP 2 Standing Lat Pull Down with Resistance - Elbows Bent REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x 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 Chest Press with Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position, holding both ends of a resistance band that is anchored behind you at shoulder height. Movement Slowly push your arms forward, with your palms facing down, then return to the starting position and repeat. Tip Make sure to keep your back straight and abdominals tight during the exercise. STEP 1 STEP 2 Standing Bicep Curls with Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position holding the ends of a resistance band that is anchored below one foot. Movement Pull up against the resistance band, bending your elbows. Hold briefly, then return to the starting position and repeat. Tip Make sure to maintain an upright posture and do not shrug your shoulders during the exercise. STEP 1 STEP 2 Standing Elbow Extension with Self-Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in standing upright position with one arm bent, holding a resistance band and your opposite hand holding the band below. Movement Straighten your bottom arm, pulling against the resistance band. Slowly return to the starting position and repeat. Tip Make sure to keep your back straight and do not shrug your shoulders. STEP 1 STEP 2 Standing Elbow Extension with Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position, holding the ends of a resistance band that is anchored overhead in front of you. Movement Gently squeeze your shoulder blades together. Maintaining this position, slowly straighten your elbows, pressing your hands towards the floor, then reverse the movement, and repeat. Tip Make sure to keep your elbows close to your sides and do not shrug your shoulders during the exercise. Disclaimer: This program provides exercises related to your condition that you can perform at home. Page 2 of 7 As there is a risk of injury with any activity, use caution when performing exercises. If you experience 05/16/2018 any pain or discomfort, discontinue the exercises and contact your health care provider. Access your exercises! cch.medbridgego.com Prepared by Nikita Fetter Columbus Community Hospital MedBridgeGO Your Access Code: BALE2XBT STEP 1 STEP 2 Wrist Flexion with Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin sitting in a chair with your elbows resting on your knees, and a resistance band looped around your hand and anchored under your foot. Movement Bend your wrist up against the resistance, then lower it back down and repeat. STEP 3 Tip Make sure to only bend at your wrist during the exercise. STEP 1 STEP 2 Wrist Extension with Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin sitting upright in a chair with your arm resting on a table and your hand off the edge, holding one end of a resistance band that is anchored under your feet. Movement Slowly bend your wrist backward against the resistance, then lower it back down and STEP 3 repeat. Tip Make sure to only bend your wrist during the exercise. STEP 1 STEP 2 Side Stepping with Resistance at Thighs REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin standing upright with a resistance band looped around your thighs, just above your knees. Bend your knees slightly so you are in a mini squat position. Movement Slowly step sideways, maintaining tension in the band. Tip Make sure to keep your feet pointing straight forward and do not let your knees collapse inward during the exercise. STEP 1 STEP 2 Squatting Shoulder Row with Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position, holding resistace tubing in each hand, with your feet slightly wider than shoulder width apart and facing the anchor point. Movement Move into a mini squat position and draw your arms back until they are parallel with your trunk. Hold, then slowly return to the start position. Tip Make sure to maintain a gentle chin tuck throughout the exercise and do not let your trunk rotate. Disclaimer: This program provides exercises related to your condition that you can perform at home. Page 3 of 7 As there is a risk of injury with any activity, use caution when performing exercises. If you experience 05/16/2018 any pain or discomfort, discontinue the exercises and contact your health care provider. Access your exercises! cch.medbridgego.com Prepared by Nikita Fetter Columbus Community Hospital MedBridgeGO Your Access Code: BALE2XBT STEP 1 STEP 2 Lawn Mower with Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position with a resistance band under one foot and held in your opposite side hand. Step backward your other foot.. Movement Rotate your trunk forward and down, reaching across your body with one arm toward your forward foot. Then rotate back up and bend your elbow, as if cranking a lawnmower. Tip Make sure to rotate your body slowly through this movement and allow your knees to bend slightly. Let your elbow lead the movement as you rotate upward. STEP 1 STEP 2 Seated Trunk Rotation with Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin sitting upright with your hands clasped together, arms straight, holding the end of a resistance band that is anchored out to your side. Movement Rotate your trunk in the opposite direction, pulling against the resistance band, then slowly return to the starting position and repeat. Tip Make sure to keep your back straight as you rotate. Your arms and trunk should be rotating as one unit. STEP 1 STEP 2 Standing Abdominal Curl with Anchored Resistance REPS: 10 | SETS: 3 | WEEKLY: 7x | DAILY: 1x Setup Begin in a standing upright position with a resistance band anchored behind you and grasped with your hands behind your neck. Movement Tighten your stomach to curl your trunk forward, then return to the starting position and repeat.