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  • 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