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 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.
3Shoulder 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.
4Shoulder Abduction
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the elbow against a firm surface and push as if trying to move the arm away from the side body.
- Sustain for period of time designated by Physiotherapist.
5Shoulder External Rotation- Wall Walks
- 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.
6Sleeper 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.