Deep Friction Massage

5 minutes, twice daily

Stretch Extensors

Straighten elbow; with palm facing down, grasp the back of the hand and pull wrist down as far as possible for a 10 count. Repeat 5 times.

Stretch Flexors

Straighten elbow; with palm facing up, grasp the middle of the hand and thumb and pull wrist down as far as possible for a 10 count. Repeat 5 times.

D/B Wrist Curls

2*15 (Hold at top for a 2 count)

D/B Wrist Reverse Curls

2*15 (Hold at top for a 2 count)

Hammer Wrist Curls and Pronation Curls

2*15/15 (Hold at top for a 2 count)

Biceps Curl

2*15 (Hold at top for a 2 count)

Standing French Curl

2*15 (Hold at top for a 2 count)

Push Ups on medicine ball

2 sets of 25

Two-Handed Chest Pass

1 set of 15 throws with an 8 lb medicine ball

Two-Handed Overhand Pass

1 set of 15 throws with an 8 lb medicine ball

Two-Handed Side to Side Pass

1 set of 16 throws (8 in each direction) with an 8 lb medicine ball

Baseball Toss at 90

1 set of 15 throws with an 8 lb medicine ball

Baseball External Rotation Toss at 90

1 set of 15 throws with an 8 lb medicine ball

Baseball Internal Rotation Toss at 90

1 set of 15 throws with an 8 lb medicine ball

Chair Presses

2 sets of 25

D/B Prone Arm Extension

2*10

D/B Prone Arm Abduction

2*10

Diagonal Extension

2*15

Diagonal Flexion

2*15

External Rotation at 00

2*15