Exercise Treatment

👉 CAPSULAR STRETCHING EXERCISES

1 Anterior capsular stretch-  youtube.com/shorts/Hias72ypsN8?si=txF3XKODqFtoVjYg 

2 Posterior capsular stretch- youtube.com/shorts/Hias72ypsN8?si=txF3XKODqFtoVjYg 

3 Inferior capsular stretch-youtube.com/shorts/Hias72ypsN8?si=txF3XKODqFtoVjYg 

4 Doorway stretch[pec release]- youtu.be/M850sCj9LHQ?si=TwKzX4t9X02IhOOE 

 Shoulder Girdle Exercises

1 Shoulder shrug exercise-youtu.be/sZQQK2eqNpE?si=ArXv3YM2Qw0hNSQn 

2 Scapular retraction exercise -youtube.com/shorts/ZBqYbPknns8?si=gdoJmoTF7G4T3AKx 

3 Scapular protraction [serratus punch]-youtube.com/shorts/JAsDbxTGYRU?si=12Ty1qBYelvfP_K7 

4 Wall pushups-youtube.com/shorts/xZUMnV72a6A?si=WYKXgFWJ1EDd3peS 

5 Scapular depression exercise-youtube.com/shorts/sT5XaFrJdDY?si=xTxiM8EbY9TIqVga 

youtu.be/XYSbbjWday4?si=9_Qi7duDoJM82j7c 

Shoulder ROM Exercise

1 Shoulder flexion exercise-youtu.be/9MNw0bO5g0I?si=DDbwXRJdChtB_KK7 

2 Shoulder extension exercise-youtu.be/9MNw0bO5g0I?si=DDbwXRJdChtB_KK7 

3 Shoulder abduction exercise-youtu.be/9MNw0bO5g0I?si=DDbwXRJdChtB_KK7 

4 Shoulder internal exercise-youtube.com/shorts/LidovRkw7Lo?si=cQ7za7r4jG1Wv5HF 

5 Shoulder external exercise-youtube.com/shorts/LidovRkw7Lo?si=cQ7za7r4jG1Wv5HF 

Shoulder Strengthening Exercises

1 Isometric shoulder exercise-youtube.com/shorts/ldMl3J7MzXE?si=DPlGNvGhaPkclGTD 

youtube.com/shorts/Z695F4sED1k?si=VZ5hZAjTqEBrYKN8 

2 A-Shoulder abduction with dumbbell-youtube.com/shorts/r1dWU7tE-Xk?si=OFuJQA-NOWQuCTfl 

B-Shoulder flexion with dumbell-youtube.com/shorts/3R6UyBlh778?si=m_fLJk667oLh8UF8 

3 Shoulder flexion exercise[Anterior deltoid or shoulder stabilizers m/s {RC&  SCAPULAR m/s}strengthen]-youtube.com/shorts/_k1kiRLJfjg?si=US9jvjf3zDJGBMf0 

youtube.com/shorts/V6iRQ_fX4QQ?si=dMVmywd2GYhhyHak 

4 External rotation with resistance band[strengthen RC m/s]-youtube.com/shorts/xZUMnV72a6A?si=WYKXgFWJ1EDd3peS 

5 Internal rotation with resistance band[strengthen shoulder internal rotators]-youtube.com/shorts/5n10NSwfp2U?si=ZV5gzQ3wvCY5awFV 

6 Wall pushups[strengthen shoulder& scapular stabilizers]-youtube.com/shorts/xZUMnV72a6A?si=WYKXgFWJ1EDd3peS 

Scapula strengthening exercise

1 Scapular retraction exercise-youtube.com/shorts/ZBqYbPknns8?si=gdoJmoTF7G4T3AKx 

[strengthen rhomboids and middle trapezius]

2 Scapular protraction exercise [serratus punch]-youtube.com/shorts/JAsDbxTGYRU?si=12Ty1qBYelvfP_K7 

[strengthen serratus anterior m/s]

3 Wall slide exercise-youtu.be/Eaj_NG5_hIo?si=lRsNpX1N9E-5WvBE 

[Improve scapular upward rotation& stability]

4 Prone  I & Y exercise-youtu.be/M3IeVPsz0Hc?si=_LikHaB-BcjF5aDD 

[strengthen lower trapezius]

5 Prone T exercise -youtu.be/M3IeVPsz0Hc?si=_LikHaB-BcjF5aDD 

strengthen middle trapezius&rhomboids]

6 Scapular depression exercise-youtu.be/X82c7enCQG8?si=ZpGS4_2O8bxaIMLX 

[activate lower traps& latissimus dorsi]

7 Wall pushup plus- youtube.com/shorts/dXYwYbE75Po?si=EvwiWKvK9EukrLde 

[strengthen serratus anterior]

8 Resistance band row-youtube.com/shorts/LNKhfc4CleY?si=yfvNUwcyhcfD1OGs 

 [strengthen middle traps and rhomboids]

9 Dynamic hug exercise-youtube.com/shorts/WvSg5CiRvrQ?si=_fIiABKhZTs9_eQv 

[strengthen serratus anterior &pectoral m/s]

10 Scapular clock exercise-youtube.com/shorts/jWRLKZzH3aA?si=GtdtIlz9U8ZE1In3 

[Improve scapular control& coordination]