1Cervical 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.
2Shoulder 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.
3Levator Scapulae Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
- Use the arm of the side your looking towards to gently pull your head further down.
- You should feel a stretch on the back of your neck.
- Hold this position as per physio instructions.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
4Lateral Raise [Long Lever]
- Hold the specified weight.
- 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.
Start with 3 x 8, progress to 3 x 10, then to 3 x 12. After this, go back to 3 x 8 with 3kg.
5Shoulder Press [Neutral Grip]
- Sit or stand upright holding a dumbbell in each hand.
- Position the dumbbells at shoulder height with your elbows bent and palms facing each other.
- Gently engage your abdominal muscles and maintain a neutral spine.
- Press the dumbbells upwards until your arms are fully extended overhead.
- Avoid shrugging your shoulders towards your ears as you press.
- Slowly lower the dumbbells back to the starting position in a controlled manner.
- Keep your wrists straight throughout the movement.
- Complete repetitions as prescribed by your physiotherapist.
Start with 3 x 8, progress to 3 x 10, then 3 x 12. Then go back to 3 x8 with 3kg.
6Bent 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.
7Serratus Anterior – Plank
- Position yourself in a plank or modified plank on the knees (not shown below).
- Shuffle to the end of the step.
- Pushing through the hands, draw the sternum towards the spine and press the shoulder blades apart.
- Keep the affected arm in contact with the step with a straight elbow.
- Slowly lower the unsupported limb between the ground and the level of the step.
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.
9Closing 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.
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.