Instructions:
- Anchor the resistance band in front of you at the level of the shoulders
- Take the band with the target limb and step to the side- towards the band
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist is in front of the elbow
- Pull the resistance band back so the wrist moves from chest height to directly above the elbow
- Return to the start position with control
- Repeat as per Physiotherapists instructions
Free weight instructions:
- Using a hand weight at a load that has been prescribed, come into the above position
- The weight will stack directly above the elbow with the elbow in line with the shoulder
- To move into external rotation: move from the above position back using the muscles through the shoulder blade
- Repeat as per Physiotherapists guidelines