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Due to the inherently unstable joint structure of the shoulder, it relies heavily on the rotator cuff and surrounding musculature. The following exercises involve both external and internal rotation of the shoulder. Under the guidance of your treating Physiotherapist these can be advanced as strength improves.


  • Position yourself with the elbow tucked into the side body
  • Open through the chest
  • Thumb directed towards the roof
  • Position the affected arm closest to the resistance band
  • Maintaining the above position, move the forearm towards the belly
  • Control the return to neutral
  • Repeat as per Physiotherapists guidelines


  • Do not allow the band to pull you back to the start position
  • Maintain a proud chest
  • Limit movement through the wrist

Variation: Supported

  • Sit next to a table with your hand raised towards the ceiling and elbow resting on the table surface inline but below your shoulder height
  • Holding a theraband tied behind you, press your hand down towards the table surface
  • Return your hand slowly back to the start position
  • Repeat as prescribed by your physiotherapist


  • Stop this exercise if this exacerbates your pain
  • Speak to your physiotherapist prior to performing this exercise if you have had a history of shoulder dislocations prior to attempting this exercise

Variation: Unsupported

  • Secure the theraband to a high object
    • You can do this by tying a knot in the end, then tossing over the top of a door frame and closing the door
  • While holding onto the theraband raise your elbow to you side so it sits just below your shoulder
    • The resistance from the theraband should be coming from above your elbow and the line of pull should be in line with your forearm
  • Maintain the height of your elbow, lower your wrist down to the level of your elbow
  • Slowly raise your wrist back to the start position
  • Repeat this exercise as prescribed by your physiotherapist


  • Stop this exercise if this exacerbates your pain, and notify your physiotherapist
    • Depending on your strength, your physiotherapist may recommend to perform this exercise with your elbow at a lower height