1Shoulder Internal Rotation
- 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.
Complete a few 5 second holds for symptom relief when you are in high levels of pain.
2Shoulder External Rotation
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the back of the hand against a firm surface and push as if trying to push the hand away from the body.
- Keep the elbow tucked into the side body.
- Sustain for period of time designated by Physiotherapist.
Complete a few 5 second holds for symptom relief when you are in high levels of pain. If you’re finding it too painful to push at your maximum 100% effort, reduce to 70%.
3Shoulder Pendulum
- Position the unaffected hand onto a firm surface roughly at waist height (bench, tabletop, back of a chair).
- Come into a lunge position with the feet and allow the weight to come into the hand that is supported.
- Completely relax the affected arm and let gravity act in this position.
- Using the legs rocking forwards and backwards allow the arm to swing forwards and backwards.
- By changing the position of the feet, utilise momentum to move the affected arm in a circular motion and side to side.
- Complete a number of repetitions as designated by your Physiotherapist.
4Shoulder Abduction in Flexion
- Position yourself lying on your back with your knees bent in a comfortable position.
- Using your exercise band, create a loop and place around both wrists.
- Bring your arms straight up so your fingers are pointing to the roof.
- Apply an outward pressure to the exercise band and hold as instructed by physiotherapist.
- Repeat as per physiotherapist guidelines.
5Serratus Anterior – Wall Push Up
- With bent elbows, place the forearm onto the wall slightly below the line of the shoulder joint.
- With a relaxed neck squeeze the shoulder blades together.
- Move in the opposing direction and round through the chest pulling the shoulder blades apart.
- Repeat as prescribed.