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Physiotherapist Mekaela Hockey
Updated 16-6-25
When to Stop
Discontinue if pain exceeds 3/10
Resources
1Wrist Extension
3 sets of 10 reps
1.5kg
Daily
  • Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
  • The elbow should be bent to approximately 90 degrees.
  • Using a hand weight prescribed by your physiotherapist, slowly extend the wrist and lower it past the level of the table or knee.
  • Repeat this extension for the determined number of repetitions.
Mekaela Hockey Peak Physio Newcastle Budgewoi

Progress to 3×12-14 repetitions/ progress to 2kg as tolerated

2Grip Neutral
5 sets
10 seconds
As warm up in the AM or for elbow pain relief
  • Come into a comfortable sitting position with the target limb positioned palm down with the elbow bent to 90 degrees.
  • Bending through the knuckles to grip the object of choice, squeeze inwards to the palm.
  • Hold the contraction as indicated by your Physiotherapist.
3Long Head of Biceps
12 reps
Red Band
  • Anchor the theraband at wrist height and come into standing.
  • Hold the band with the target limb and position the thumb forward.
  • Maintaining a straight elbow, pull the band to line the wrist up with the hip.
  • Slowly control the return of the band to the start position.
  • Repeat as per Physiotherapists guidelines.
4Serratus Anterior – Unilateral
3 sets of 10 reps
  • Take the target limb to the wall at shoulder height.
  • Press the hand into the wall whilst pressing the shoulder blade away from midline.
  • Slowly then draw the shoulder blade towards the spine.
  • Repeat as per Physiotherapist’s guidelines.
5Shoulder External Rotation- Wall Walks
Red Band
  • 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.

6Thoracic Rotation- Thread the Needle
2 sets
  • Start in four-point kneeling.
  • Ensure your knees are under your hips and your hands are underneath your shoulders.
  • Ensure your back is flat to start and do not allow your rib cage to drop.
  • Do not lock your elbows out.
  • Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
  • Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
  • Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
  • Complete as per Physiotherapist guidelines.