Prepared By: Rachel Mollica

Created For: Pam Labusohr

Supine Transversus Abdominis Bracing - Hands on Stomach

HOLD: 10
REPS: 10 SETS: 3 DAILY: 1
SECONDS
WEEKLY: 7
Exercise Exercise

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Setup
Begin lying on your back with your knees bent, feet resting on the floor, and your fingers resting on
your stomach just above your hip bones.

Movement
Tighten your abdominals, pulling your navel in toward your spine and up. You should feel your
muscles contract under your fingers. Hold this position, then relax and repeat.

Tip
Make sure to keep your back flat against the floor and do not hold your breath as you tighten your
muscles.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

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Standing Shoulder Row with Anchored Resistance
REPS: 10 SETS: 2 HOLD: 2 SEC DAILY: 1
WEEKLY: 5
Exercise Exercise

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Setup
Begin standing upright, holding both ends of a resistance band that is anchored in front of you at
chest height, with your palms facing inward.

Movement
Stand with one foot in front of the other (heel to toe). Weight more towards the back foot. Activate
your back glute muscle along with your core (transverse abdominis).
Pull your arms back with your elbows tucked at your sides, then return to the starting position and
repeat.

Tip
Make sure to keep your core engaged and focus on squeezing your shoulder blades together as you
pull on the band.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

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Shoulder External Rotation with Anchored Resistance
REPS: 10 SETS: 2 DAILY: 1 WEEKLY: 5
Exercise Exercise

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Setup
Begin standing upright with your elbow bent at 90 degrees and a towel roll tucked under your arm,
holding a resistance band that is anchored out to your opposite side.

Movement
Rotate your arm out to your side, pulling against the resistance, then slowly return to the starting
position and repeat.

Tip
Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck. Do not
shrug your shoulders during the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

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Standing Bicep Curls with Dumbbells and Rotation
REPS: 10 SETS: 2 DAILY: 1 WEEKLY: 5
Exercise Exercise

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Setup
Begin in a standing upright position, holding a dumbbell in each hand, with your thumbs facing
forward.

Movement
Slowly curl both dumbbells up toward your shoulders, rotating your palms to face upward, then lower
them back down and repeat.

Tip
Make sure to keep your back straight, and do not shrug your shoulders during the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

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Standing Bent Over Triceps Extension
REPS: 10 SETS: 2 HOLD: 1 SEC DAILY: 1
WEEKLY: 5
Exercise Exercise

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Setup
Begin standing with your trunk bent forward and your elbows bent at 90 degrees, holding a dumbbell
in each hand.

Movement
Maintaining this position, slowly straighten your elbows, then return to the starting position and
repeat.

Tip
Make sure to keep your back straight and maintain a gentle chin tuck throughout the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

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Shoulder Abduction with Dumbbells - Palms Down
REPS: 10 SETS: 2 HOLD: 1 SEC DAILY: 1
WEEKLY: 5
Exercise Exercise

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Setup
Begin in a standing upright position with your arms resting at your sides, holding a dumbbell in each
hand.

Movement
Keeping your elbows straight, raise both arms directly out to your sides with your palms down, then
lower them back down and repeat.

Tip
Make sure to keep your back straight and do not shrug your shoulders during the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.

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