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Unilateral Instructions:
- Come into a standing position with the shoulders back and the head positioned directly over the pelvis
- Take the weight prescribed with the target limb so the elbow lines up with the shoulder. This should form a 90 degree angle
- With the palm facing forward extend the weight overhead
- Keep the wrist above the shoulder as the elbow extends
- Lower with control to the start position and repeat as per Physiotherapist prescription
Bilateral Instructions:
- Come into a standing position with the shoulders back and the head positioned directly over the pelvis
- Take the weight prescribed with both hands
- Bend the elbows with the palms facing forward and extend the weights overhead
- Keep the wrist above the shoulder as the elbows extend
- Lower with control to the start position and repeat as per Physiotherapist prescription
Kettlebell Bottoms Up Instructions:
- This exercise can be completed in a standing or seated position
- Hold onto the kettlebell with the weighted part up towards to roof
- Press your arm straight up overhead to end range position
- Return to the starting position and repeat as per physiotherapist guidelines
Precautions:
- Ensure your pelvis remains slightly tucked under to avoid arching the back
- Avoid swinging the weight overhead
- Keep the neck in a neutral ‘eyes forward’ position
