Arms & Back program au.physiapp.

com
PhysiApp code: caoovshf
Descia Bailey

Pain should not be more than 3-4/10

Pain should resolve within 1 hour of stopping exercises
No extra pain / soreness/ sharp pain the day after

3 Sets / 10 Reps

1. AROM cervical rotation

Sit upright in a chair looking straight ahead.

Look over one shoulder as far as you can, moving only your head, not your body.
Return back to the starting position and then relax and repeat.

5 Sets / 60 s hold

2. Upper trapezius and levator scapula combo stretch

Sit in a neutral position and place your right hand over your head.
Using the weight of your head only, stretch your trapezius muscle by allowing your
head to fall to the side, controlling and slightly increasing the stretch at the end of
the movement.
Hold, breathe out and return to the neutral position.
Turn your head slightly and repeat the stretch and then turn your head a bit further
and stretch again.
Repeat the movement for the other side.

5 Sets / 20 s hold

3. Supine chin tuck

Lie on your back with knees bent.

Tuck your chin in by tightening the muscles in the front of your neck and at the
same time lengthen the back of the neck. Return your neck and chin back to the
neutral position.

Arms & Back program (assigned on 06/06/2024) Page 1 of 3

Assigned by Scope Physiotherapy, printed on 06/06/2024
 3 Sets / 10 Reps

4. Median nerve glide

Stand with your affected hand out to the side as though you are holding an
imaginary tray.
Slowly begin to extend this arm to the side, keeping your wrist extended, until you
reach the point of tension.
Do not push any further.
At this point, lift your wrist up,and tilt your head away from this arm, then extend
your wrist again as you bring your head back to the central position.
Continue this action in one fluid movement.

3 Sets / 10 Reps

5. Radial nerve glide

Stand with your affected hand by your side.

Make a fist and bend your wrist.
Maintaining this position, rotate your arm inwards towards your thumb.
Start to move your arm out to the side, keeping your wrist and fingers flexed and
your arm rotated inwards, until you feel the tension.
Do not push any further.
At this point, tilt your head away from this side, whilst rotating your arm back
outwards.
As you lift your head back to the centre position, rotate your arm inwards again.
Perform this action in one fluid movement.

3 Sets / 10 Reps

6. Exercise band row in standing

Stand tall holding an exercise band with straight arms. The band is attached in
front of you and the slack is taken off the band.

Pull your elbows backwards and your shoulder blades in and down. In a controlled
manner let your arms straighten back to the starting position.

Keep beck relaxed and straight + clench core to prevent hyperextension

Pull shoulder blades together

3 Sets / 10 Reps

7. Single Arm Shoulder Press with Resistance Band

Stand tall and hold one end of an exercise band that is placed under your feet.
Your elbow is bent and hand is at shoulder height.

Pull the band by pressing your hand towards the ceiling. In a controlled manner,
return to the starting position.

Ensure wrist of neutral and not bent

Arms & Back program (assigned on 06/06/2024) Page 2 of 3

Assigned by Scope Physiotherapy, printed on 06/06/2024
 3 Sets / 10 Reps / 2 s hold

8. Resisted Bilateral Shoulder External Rotation

Sit with elbows at right angles close to your body.

Place an exercise band around both wrists.
Pull your hands apart keeping the elbows tucked in and forearms parallel to the
ground.
Hold for the given duration then relax back to the starting position.

Ensure back is leaning against wall

5 Sets

9. Wall Squat

Stand leaning with your back against a wall and your feet slightly forwards.

Slowly slide down the wall until your hips and knees are at right angles. Return to
starting position.

5 sets of 20s, 50 deg angle

3 Sets / 10 Reps / 2 s hold

10. Bridging

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your buttock muscles and lift your hips up off the floor.
Make sure you keep your hips up and level throughout the movement.
Slowly lower your buttocks and hips back down, and repeat the exercise.

Arms & Back program (assigned on 06/06/2024) Page 3 of 3

Assigned by Scope Physiotherapy, printed on 06/06/2024