Scapula Clocks

Instructions

• Tie a theraband in a circle and place both hands inside.
• Place your hands against a wall.
• Pull outwards with both hands to apply appropriate tension to the theraband.
• Squeeze your shoulder blades backwards and maintain this position.
• Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 O’clock.
• Return to the starting position.
• Repeat this in a clockwise direction, by moving the hand to 1:30, then 3 O’clock, then 4:30 and finally 6 O’clock.
• Maintain the shoulder blades retracted throughout all of these movements.
• Repeat this as many times as your Physiotherapist has prescribed.