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  1. Tie a theraband in a circle and place both hands inside.
  2. Place your hands against a wall.
  3. Pull outwards with both hands to apply appropriate tension to the theraband.
  4. Squeeze your shoulder blades backwards and maintain this position.
  5. Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 O’clock.
  6. Return to the starting position.
  7. 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.
  8. Maintain the shoulder blades retracted throughout all of these movements.
  9. Repeat this as many times as your Physiotherapist has prescribed.