1.  WARM UP
Begin with 5-10 min of walking, jogging, biking, etc. (any type of aerobic activity)
~When performing any type of exercise program it is important to increase your core body temperature to help blood flow to the areas of the body you will be working.~

Pendulum Exercise

• Lean body weight on chair. 

• Completely relax other arm and let it hang straight down.

• Gently shift body weight forward and back to swing relaxed arm forward and backward.

• Shift body weight side to side to swing arm in that direction.

• Shift body weight in circular motion to swing arm in circles.  Do clockwise and counterclockwise.

Swing arm 1 minute each direction. 
This will loosen the shoulder joint for more range of motion.

• Begin by reaching across your body with your right arm.

• Place left hand on back of elbow.

• Slowly pull arm toward chest.

• Feel stretch in back of shoulder.

• Hold 30 sec, repeat 4 times on each side.

3.  STRENGTHEN
~Strengthening the muscles of the rotator cuff is extremely important.  This is where you can build up stability to help prevent injury~

• Lie on right side, weight in right hand.

• Keep arm at side, elbow bent to 90 degrees, forearm resting on table or floor.

• Keeping elbow on table lift forearm up toward body.  Do 3 sets of 10 reps.  Repeat on other side.

• Lie on right side, weight in right hand.

• Keep arm at side, elbow bent to 90 degrees, forearm resting on stomach.

• Keeping elbow bent, lift forearm up to level of body.  Do 3 sets of 10 reps.  Repeat on other side.

Scaption (front raises)

Reverse Fly

• Begin with arms at sides.

• Keeping arms straight, slowly lift arms at 45 degree angle up to shoulder level.

• Return to starting position.

• Do 3 sets of 10 reps.

• Lie on side of bed or workout bench.

• Begin with arm extended toward the floor.

• Lift arm slowly up to level of body.

• Return to starting position.  Do not let arm swing.

• Do 3 sets of 10 on each side.

*this exercise can also be done on a seated row machine in a gym

• Obtain exercise elastic or exercise tubing.

• Secure in door.

• Grasp ends with arms extended in front of you.

• Keeping elbows by your side, pull arms back toward body.

• Squeeze shoulder blades together at the end of the motion.

• Do 3 sets of 10 reps

Program Guidelines
~For all exercises requiring dumbbells, you should use a weight that is not too heavy, but should be challenging.  If the weight is correct, you should feel fatigue by the tenth repetition in each set~

~Do this program 2-3 times a week.  However, stretching should be done everyday~

~You should always consult your physician prior to beginning any training program~