1Shoulder External Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm furthest away from the resistance band.
- Maintaining the above position, move the forearm away from the belly button.
- Control the return to the belly.
- Repeat as per Physiotherapists guidelines.
2Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
3Shoulder External Rotation- Wall Walks
- Place a band around your hands.
- Place your forearms flush against the wall.
- Pull out against the band keeping your forearms parallel.
- Walk your arms up/down the wall.
4Wrist Extension – Self
- Come into sitting or standing with the elbow bent to 90 degrees.
- With the palm facing downward, resist the upward movement of the hand.
- This can be completed using your own hand.
- Hold for a period of time determined by your Physiotherapist, this will usually be in seconds.
- Repeat as per Physiotherapist guidelines.