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Instructions Supported: Theraband

  • Sit next to a table with your elbow and hand resting on the table surface inline but below your shoulder height.
  • Holding a theraband tied in front of you, lift your hand up towards the ceiling while keeping your elbow in contact with the table.
  • Return your hand slowly to the table surface.
  • Repeat as prescribed by your physiotherapist.

Instructions Supported: Dumbbell

  • Come into sitting with the chest open and head stacked above the pelvis
  • Position the target limb on a bench at 90 degrees with the wrist on a forward diagonal
  • Utilise a hand weight prescribed or a theraband anchored in front of you
  • Pull the weight back to position the wrist above the elbow
  • Return to the start position with control
  • Repeat as per Physiotherapists guidelines

Instructions Supported: Dumbbell Seated

  • Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee
  • Hold onto the weight/dumbbell prescribed by your physiotherapist
  • The elbow should not move off from leaning on the knee
  • From this position, keep your elbow in a 90 degree angle
  • Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement
  • Return to the starting position and repeat as per physiotherapist guidelines

Instructions Unsupported: Theraband

  • 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

Instructions Unsupported: Dumbbell

  • 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

Precautions

  • 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.