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Long arm variation:
- Hold the Theraband with the target limb and anchor it under the feet
- Position the palm down and maintain a straight arm
- Lift the arm out to the side, about 90 degrees to the body
- Slowly return to the start position and repeat as per Physiotherapist guidelines
Dumbell
- Stand with weight in your hand to the side of your body
- Knuckles towards the ceiling
- This can be completed with one arm or both arms as instructed by your physiotherapist
- Relax the shoulders and begin lifting the arm out to 90 degrees to the trunk
- Adapt the height you are lifting to according to advice from your physiotherapist
- Return to the starting point, slow and controlled
Bent arm variation:
- Hold the Theraband with the target limb so it loops over the top of the hand
- Bend the elbow to 90 degrees at your side
- Lift the arm out to the side, about 90 degrees to the body leading with the elbow
- Slowly return to the start position and repeat as per Physiotherapist guidelines
Precautions
- Ensure that your shoulder blades are back and down and avoid hitching them towards your ears
- For the bent elbow variation, ensure the elbow is higher than the wrist
- If you experience pain, stop the exercise and speak to your physiotherapist
