1Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
2Shoulder Extension
- Secure the resistance band to a high position or use a cable machine.
- Extend your arms so your hands are above shoulder height.
- Keeping your elbows straight, pull the band down past your hips and slowly return.
- Continue as prescribed by your physiotherapist.
3Pallof Press
- In a standing position, keep the wall to your side and ensure the band is anchored at waist height.
- Hold onto the band with your affected hand and keep your elbow by your side.
- Press forward; extending at the elbow and elevating at the shoulder, ensuring the movement is straight.
- Return to the starting position in a controlled manner and repeat as per physiotherapist guidelines.
With both hands holding band
4Goblet Squat
- Hold the weight prescribed at the level of the chest. You may use a kettlebell as shown or dumbells.
- Position the feet underneath the hips.
- Bending the knees and hips at the same time, send the hips back like you are sitting down.
- Maintain an upright posture.
- To stand, push through the feet to straighten the knees and tuck the tailbone.
- Repeat as per Physiotherapist’s guidelines.
5Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.