1Shoulder Flexion
- Anchor a theraband by stepping on top of it.
- Hold the other end of the theraband in your affected sides hand.
- Whilst keeping the elbow straight, raise the arm.
- Hold at the end of the range for as long as prescribed by your Physiotherapist.
- Return the arm down by your side.
- Repeat as many times as your Physiotherapist has prescribed.
2Shoulder External Rotation
- Come to a standing position facing the edge of a door frame.
- From here, place the affected palm against the side of the door, keeping elbow and arm tucked into the side of your body.
- Gently turn away from the affected limb until you start to feel a stretch through the shoulder.
- Repeat as per physiotherapist instruction.
3Shoulder Internal Rotation Mobility
- Come to a standing position and hold the towel with the unaffected limb.
- Bring the unaffected limb overhead so that the towel hangs straight down.
- Bring the affected arm behind the back as comfortable and hold onto the other end of the towel.
- From here, start to bring the affected limb up the back and use the unaffected arm to assist this movement.
- Complete this movement in a controlled manner and repeat as per physiotherapist instruction.
4Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
5Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
6Serratus Anterior – Wall Push Up
- With bent elbows, place the forearm onto the wall slightly below the line of the shoulder joint.
- With a relaxed neck squeeze the shoulder blades together.
- Move in the opposing direction and round through the chest pulling the shoulder blades apart.
- Repeat as prescribed.
7Closing Arc With Side Lunge
- Set the cable machine height or anchor your resistance band at chest height.
- Stand side-on to the cable or band, with your working arm positioned closest to the anchor point.
- Begin in a side lunge position—your inside knee (closest to the anchor) should be bent, and your outside leg straight.
- Hold the handle at the side of your body with a straight elbow and your hand at chest height.
- From this position, pull the band or cable across your body, maintaining the same arm height and keeping your elbow fully extended.
- As you pull, simultaneously shift your weight laterally into the opposite leg, finishing in a lunge on the far side.
- Reverse the motion with control, returning both your arm and your body to the starting position.
- Repeat as prescribed by your physiotherapist.
8Row With Squat
- Set the cable machine or anchor your resistance band at chest height, using two handles.
- Begin in a squat position with both arms extended straight in front of you at shoulder height, palms facing down—as if you were holding handlebars.
- From this position, initiate the movement by bending your elbows and pulling the handles back toward your body, drawing your shoulders down and back.
- As you row, retract your shoulder blades and simultaneously rise up from the squat to a standing position.
- Keep the movement smooth and coordinated, allowing it to feel fluid and natural.
- Reverse the motion with control, extending your arms forward and lowering back into the squat to return to the starting position.
- Repeat as prescribed by your physiotherapist.
9High Opening Arc With Split Squat
- Set the cable machine / anchor your band at a high point.
- Stand front on, holding onto the band /cable with the working hand, and the opposite foot forward in a split squat.
- The working arm is reaching straight up towards the cable/band, with the opposite hand on your hip.
- Keeping your elbow straight, pull the arm down in a wide arc toward your side—rotating your palm to face forward as you move.
- Open through the chest and retract your shoulder blade as your arm moves through the arc. Your hand should finish approximately 30° away from your hip.
- Simultaneously, drive through your front foot to rise from the split squat to a standing position.
- Reverse the movement with control—return your arm overhead and lower back into the split squat.
- Repeat as prescribed
10Ankle Dorsi Flexion
- Lean yourself up against a wall with straight legs.
- Bring your weight onto your heels and lift the toes up performing ankle dorsiflexion.
- Repeat as per Physiotherapist guidelines.
11Shoulder External Rotation
- Come to a side-lying position with the affected side on top.
- Using the prescribed weight/dumbbell, let your hand rest across the stomach with the elbow in a 90 degree position.
- Keep your arm tucked into the side of the body.
- Bring the back of your hand up towards the roof as we work into external rotation of the shoulder.
- Return to the starting position and repeat as per physiotherapist instruction.