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  • Stand with weights in hands and knuckles facing forward
  • Select weights appropriate to your level as discussed with your physiotherapist
  • Relax the shoulders and begin lifting the arms up to 90 degrees to the trunk
  • Return to the start point slowly and controlled
  • Repeat 10 times


  • Ensure that your shoulder blades are back and down and avoid hitching them towards your ears
  • If you experience pain, stop the exercise and speak to your physiotherapist