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Physiotherapist Jason Pongracic
Updated 29-5-25
How Often
Complete once per day
1Shoulder External Rotation
3 sets of 10 reps
Yellow Band
  • 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
3 sets of 10 reps
Yellow Band
  • 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.
3Row
3 sets of 10 reps
Red Band
  • 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.