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.
to Shoulder height
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.
Adding in a squat
3Shoulder External Rotation
- Come into a lying position unless directed otherwise.
- Take the end of the stick in the hand of the affected side.
- Bend the elbow to position the arm next to the side body.
- Using the unaffected arm predominately, guide the stick across the body to rotate the affected arm towards the floor.
- Take it to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.
4Shoulder Flexion
- Come into a lying position unless directed otherwise.
- Take the stick with both hands and straighten the elbows.
- Using the unaffected arm predominately, guide the stick overhead to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.
5Shoulder Abduction
- Come into a lying position unless directed otherwise.
- Take the end of the stick in the hand of the affected side.
- Using the unaffected arm predominately, guide the stick across the body to raise the affected side to the side.
- Take it to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.
to shoulder height
6Shoulder Pendulum
- Position the unaffected hand onto a firm surface roughly at waist height (bench, tabletop, back of a chair).
- Come into a lunge position with the feet and allow the weight to come into the hand that is supported.
- Completely relax the affected arm and let gravity act in this position.
- Using the legs rocking forwards and backwards allow the arm to swing forwards and backwards.
- By changing the position of the feet, utilise momentum to move the affected arm in a circular motion and side to side.
- Complete a number of repetitions as designated by your Physiotherapist.
7Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.