Anchor the theraband securely at approximately chest height, ensuring it won’t slip. Hold the band in one hand with a firm grip.
Step into a split stance with the opposite foot forward (e.g., if rowing with your right arm, place your left foot forward). Keep a slight bend in both knees and distribute your weight evenly between your front and back foot. Engage your core to maintain stability.
Extend your working arm in front of you, keeping slight tension in the band. Your torso should remain upright with a neutral spine.
Begin the movement by pulling your elbow back, keeping it close to your body, as if performing a rowing motion.
As you pull, rotate your upper back and chest towards the working arm, ensuring the movement comes from the thoracic spine rather than the lower back. Your hips should remain relatively stable.
At the end of the movement, squeeze your shoulder blade back and pause briefly before slowly returning to the starting position with control.
Complete repetitions as prescribed by your physiotherapist.
