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Sidelying External Rotation

Lying on your side with a towel roll or small pillow under your arm, bend your elbow to 90 degrees and lift your hand from your waist toward the ceiling as shown. Make sure to lower your hand back down toward your waist slowly. 

Repeat 25 times. 

Perform 1 set on each side. 

Perform this exercise 2 times per day.


Serratus Punch

Lie on your back and reach both arms towards the ceiling as shown. Shrug both shoulders forward toward the ceiling while your head rests against the pillow. 

Hold this position for 5 seconds. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day.


Sidelying Shoulder Flexion

Lying on your side with your involved shoulder up, set your shoulder by pulling your shoulder blade down and back. From this position, keep your elbow extended and bring your arm out in front of your body up to 90 degrees as shown. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Prone Horizontal Abduction

Lying on your stomach with your involved arm dangling over the edge of the table, turn your hand so that your thumb is facing outwards and lift your arm to your side as shown until it is parallel with the floor. Make sure to pull your shoulder blade down and back as you lift. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Upper Trap Stretch

In a standing or seated position bring your ear toward your left shoulder as far as you comfortably can. From this position, place your left hand on your head and gently pull your ear further toward your left shoulder as shown. You should feel a stretch on the right side of your neck and the top of your right shoulder. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set on each side. 

Perform this exercise 2 times per day. 


Levator Scap Stretch

In a standing or seated position turn your head slightly to the left and look down toward your left armpit. From this position, place your left hand on your head and gently pull your head further toward your left armpit. You should feel a stretch on the right side of your neck towards the back and the top of your right shoulder. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set on each side. 

Perform this exercise 2 times per day. 


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