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Physiotherapist Olivia Hadfield
Updated 23-5-25
1Shoulder Internal Rotation
3 sets
10 seconds
  • Bend the elbow of the target limb to a 90 degree angle.
  • Open the chest by slightly drawing the shoulder blades together.
  • Position the palm of the hand against a firm surface and push as if trying to bring the hand towards the body.
  • Keep the elbow tucked into the side body.
  • Sustain for period of time designated by Physiotherapist.
2Shoulder External Rotation
3 sets of 6 reps
  • Position yourself with the elbow tucked into the side body.
  • Open through the chest.
  • Thumb directed towards the roof.
  • Position the affected arm furthest away from the resistance band.
  • Maintaining the above position, move the forearm away from the belly button.
  • Control the return to the belly.
  • Repeat as per Physiotherapists guidelines.
3Hip Abduction [Long Lever]
3 sets
20 seconds
  • Tie a theraband into a circle or fasten a belt around the ankles.
  • The band should be tight enough to feel some tension when your feet are shoulder width apart.
  • Pull the target limb outwards, keeping the knee straight. until you feel sufficient resistance on the band.
  • Sustain for 5s or as specified by your Physiotherapist.
  • Relax the tension for the rest period.
  • Repeat as many times as your Physiotherapist recommends.
4Thoracic Extension
  • Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
  • Sit directly in front of this and lower yourself back over the pillows/bolster.
  • You can start with your knees bent up.
  • Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
  • Reach your arms out to the side with your palms facing up.
  • Breathe down to your stomach and relax your shoulders.
  • After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
  • You can alternate between leg and arm positions as you like in this position.
  • Complete as per Physiotherapist guidelines.
5Cervical Retraction [Reactive]
3 sets of 12 reps
  • Sit or stand.
  • Wrap band around the back of your head and hold in both hands.
  • Maintain a Cervical retraction/chin tuck against the resistance of the band as you pull forwards.
  • Consider adding a hold to increase the challenge.