1Scapula Retraction – Y
- Use the same starting position as above.
- Bring the arms with the thumbs up in front of you to form a ‘Y’ shape.
- As you squeeze the shoulder blades together lift the arms up.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapist’s guidelines.
2Scapula Clocks
- Tie a theraband in a circle and place both hands inside.
- Place your hands against a wall.
- Pull outwards with both hands to apply appropriate tension to the theraband.
- Squeeze your shoulder blades backwards and maintain this position.
- Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 o’clock.
- Return to the starting position.
- Repeat this in a clockwise direction, by moving the hand to 1:30, then 3 o’clock, then 4:30 and finally 6 o’clock.
- Maintain the shoulder blades retracted throughout all of these movements.
- Repeat this as many times as your Physiotherapist has prescribed.
Can perform in plank position for additional challenge
3Shoulder Internal Rotation
- Hold the dowel with both hands behind the back.
- Using the unaffected arm pull the affected hand behind the back.
- Again you are working within limits discussed with your Physiotherapist.
- Sustain as per Physiotherapist guidelines.
4Shoulder Internal Rotation Mobility
- Come to a standing position and hold the towel with the unaffected limb.
- Bring the unaffected limb overhead so that the towel hangs straight down.
- Bring the affected arm behind the back as comfortable and hold onto the other end of the towel.
- From here, start to bring the affected limb up the back and use the unaffected arm to assist this movement.
- Complete this movement in a controlled manner and repeat as per physiotherapist instruction.
5Sleeper Stretch
- Come into a side lying position with the affected arm down.
- Bring your affected shoulder perpendicular to your body.
- Using your top hand, gently apply pressure to the back of your wrist, this will apply a stretch to the shoulder.
- Sustain as per Physiotherapist guidelines.
6Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
7Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
8Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.