1Bench Press
- For this exercise use weight as prescribed by your physiotherapist.
- Come to a position on the bench, lying down flat with head rested on the bench and feet on the ground.
- From here, push weights up towards the roof to straighten elbows.
- Return to starting position and repeat as per physiotherapist instruction.
2Shoulder Extension
- Standing in an upright posture clasp the ends of the theraband.
- Maintaining straight elbows, draw the arms back by your side body.
- As you reach the final degrees of the movement squeeze the shoulder blades together.
- Slowly control the return of the movement to the starting position.
- Repeat as per Physiotherapist guidelines.
3Pectoral Stretch [Lower]
- Stand in front of a doorway.
- Raise your arms to approximately 45 degrees and rest your hands against the doorframe.
- Keep your arms straight and slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
4Scapula Retraction [Arm Lift]
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- Place the palms up towards the roof if comfortable.
- As you squeeze the shoulder blades together lift the palms up in line with the hip height.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapist’s guidelines.
5Row [Wide]
- Position yourself in front of the band.
- Using both arms slowly pull the band towards both cheeks with elbows slightly upward.
- Think about squeezing your shoulder blades together while relaxing your neck and the top of your shoulders.
6Shoulder 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.
7Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
8Squat [Banded]
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
- Engage your core and keep your chest lifted and back straight.
- Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
- Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
- Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
- Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
- Complete repetitions as prescribed by your physiotherapist.
9Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.