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The exerciser places a high back type chair in the doorway and sits so that his forearm contacts the doorway with the elbow slightly bent. Keeping the back of his shoulder against the back of the chair he then moves the chair forward until tension on the shoulder is felt. The chair-back is pushing forward on the shoulder while the doorway is pushing backward on the forearm- that’s the CLAMP. In this position the exerciser moves his arm upward, then downward to his tolerance. This is repeated 5 times. Next, the exerciser tightens the clamp by moving his chair forward an inch or more, then, repeating the 5 arm motions. Then the clamp is tightened again and the arm motions repeated. The three sets are done up 5 times daily.

Structures strengthened:

• Rotator cuff tendons

The exerciser begins on all-fours (position 1 not shown). She pushes her lower back upward and holds this position throughout the exercise. She then raises one leg with partial straightening of the knee to about 45 degrees, until the thigh is parallel with the floor (position 2). At this point the position is held for ten seconds which concludes difficulty level 1. If the exerciser can only do level 1 she returns the leg to the all-fours position, but if able she will move from this position to difficulty level 2. At that point she holds position 2 and raises her arm on the same side as the raised leg until it is also roughly parallel to the floor (position 3). Finally, she raises the arm further upward while twisting the trunk so that the arm, trunk, and leg roughly form the letter U. This position is held for 10 seconds, then, the exerciser returns to the all-fours position. After a 10 second rest the movements are repeated. 3 sets are done once or twice daily.

Structures strengthened:

• Low back muscles
• hip muscles
• core