Rowing:

 Sit straight on a chair with feet shoulder width apart and well grounded.
 Position your elbows at 90 degrees.
 Clench your shoulder blades together as if trying to hold a pen in between your shoulder
blades.
 Hold the position for 2 seconds and release 15-20 times.
 Feel the muscle in between the shoulder blades.

Lower Trapezius
Tie the band at the level of chest and sit with forward inclination
Hold the two ends of the band with wrist straight.
Without arching your back pull the band towards your chest.
While pulling try to squeeze the ends of shoulder blades together.
You should feel the muscles between lower ends of your shoulder blades.
Hold for 2 seconds and release it.
Repeat it 15 – 18 times

Pull down:
Instructions

 Sit on a chair with feet on the floor shoulder width apart

 Secure a resistance tube or band high in front of you so that you hold the two
ends in your hands as shown in the picture.
 Out stretch your arm fully front and overhead making sure the resistance
band or tube has enough tension.(band is taught with no slack in it)
 Lean forward a bit and pull down the band towards your stomach.
 When pulling down complete the range in 4 sec and at end range hold for 2
sec and return back to outstretch position in 4 sec ,so a 4-2-4 rhythm can be
maintained.
 Note that when doing the pull down make sure you shouldn't lean back too
much.
 Repeat it 15 – 18 times

Shoulder External Rotation

• Attach elastic to secure object at waist level.

• Grasp elastic in hand, elbow bent to 90 degrees.
• Rotate arm outward counting 4 and hold for 2 seconds.
• Slowly return to start position counting 4 and repeat for 18 times.
 Shoulder Extension:

 Tie the band in front and at the level of your wrist.

 You may also place it under your foot.
 Pull the band backwards to feel the muscle at the back of your shoulder.
 Hold for 2 seconds and repeat 20 times.
 Make sure the neck muscles are relaxed.

Shoulder Abduction:

 Place one end of the band under the foot and hold the other end in hands.
 Pull the arm outwards in pain free range.
 Hold for 2 seconds and repeat 20 times.
  Feel the muscle on the outer side of the shoulder.

Triceps

 Hold the exercise band in your hand when tied at a higher level above head.
 Sit straight on a chair.
 Pull the band down, keeping the elbow fixed below the shoulder.
 Keep your speed slow and work in the full range of motion.
 Repeat 20 reps.

Forearm Stretch:

 Keep your arm 90 degrees to the shoulder.

 Make sure you lock the elbow.
 Now perform the stretch as shown in the image.
 Hold for 10 seconds and repeat 3 times.
 Perform the same with the palm facing upwards.

Upper Trapezius Stretch

 Sitting on a chair.
  Hold on to the side of the chair with one hand. Put the other hand over your head onto the
opposite ear.
 Tilt your head toward one shoulder until you feel the stretch on the opposite side.
 Using your hand gently pull your head further to the side. Hold approx. 10 secs.
 Repeat to other side.
 Repeat the cycle 3 times two times a day
Levator Scapulae Stretch

 Sit tall keeping your back straight.

 Turn your head to 45 degree.
 Bend your head down looking into the armpit.
 You should feel a stretch behind your neck.
 Gently pull your head further forward to feel a deeper stretch.
 Hold for 10 seconds .
 Repeat this cycle for 3 times.
 Perform on both the sides.
 Repeat twice daily
QL Stretch

 Sit on table or a couch with your legs hanging on side

 Place your right foot under your left knee as shown in the picture
 Raise right arm above and behind as shown in the figure
 Place your left hand on to the right knee.
 Now bend your trunk to the left until a stretch a felt
 Hold for 5 sec
 Repeat for the other side
 Repeat cycle three times at least two times a day.