1Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
2Shoulder Internal Rotation in Abduction
- Anchor the resistance band behind you at the level of the shoulders or shoulder blades.
- Take the band with the target limb and step to the side- away from the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist stacks above the elbow.
- Pull the resistance band down so the wrist moves forward whilst maintaining a bent elbow.
- The movement mimics hitting a nail with a hammer.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
3Row
- 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.
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.