1Push Up [Wall]
- In a standing position, position yourself a step away from the wall.
- Position your hands on the wall just below shoulder height.
- By bending your elbows, slowly lower your chest towards the wall without bending through your back.
- Press away from the wall as you straighten your elbows and return to the starting position.
- Repeat as per physiotherapist instructions.
Add a set in about a week if easy
2Row
- 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.
Add a set when easy
3Shoulder 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.
Place a pillow under elbow, you can hold the arm horizontal instead of moving arm. Once just holding arm for 4 sets of 30 second is easy, hold onto a shampoo bottle and repeat same.
4Biceps Stretch
- Stand to the side of a table and turn palm to face towards the table.
- As the hand is placed against the table slightly lean into the stretch until you pull it stretching not pushing into pain.
- Hold as prescribed.
Try if not irritating
5Median Nerve Slider
- Position yourself in comfortable standing posture.
- With a bent elbow elevate the arm to 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Commence with the arm bent at 90 degrees.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Begin to then bend the elbow and flex the wrist so the fingers are pointing towards the head.
- As the elbow bends, take the ear towards the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapist’s instructions.
Try this if it helps.