Setup: Anchor the theraband securely at waist height. Stand facing the anchor point with feet hip-width apart. Hold the band with the working arm, ensuring light tension in the band.
Starting Position: Raise the working arm to 45° abduction (partway between your side and shoulder height), keeping your elbow bent at 90°. Ensure your shoulder blades are drawn slightly back and down.
Engage: Keep your torso upright and shoulders level, avoiding any shrugging.
Movement: Slowly rotate your forearm outward, pulling the band away from the anchor point, while keeping your upper arm steady. Move until you reach your comfortable range or feel resistance.
Return: Gradually control the band as you bring your arm back to the starting position.
Breathing: Exhale as you rotate outward and inhale as you return.
Complete repetitions as prescribed by your physiotherapist.
