1Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
Every 2-3 days
2Shoulder External Rotation
- 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.
Every 2-3 days
3Shoulder 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.
Daily
4Pectoral 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.
Daily
5Thoracic Rotation
- Sit upright in the chair with the feet firmly planted on the floor.
- The bottom is positioned slightly forward on the chair.
- Take the hands to the armrest on the chair.
- Maintaining an open chest, use the arms as an anchor and rotate the chest.
- Take 3 deep breaths here allowing yourself to move further into the position on each exhale.
- Return to the centre and repeat on the opposite side.
- Complete as per Physiotherapist guidelines
Complete on each side. Daily