1Row With Squat
- Set the cable machine or anchor your resistance band at chest height, using two handles.
- Begin in a squat position with both arms extended straight in front of you at shoulder height, palms facing down—as if you were holding handlebars.
- From this position, initiate the movement by bending your elbows and pulling the handles back toward your body, drawing your shoulders down and back.
- As you row, retract your shoulder blades and simultaneously rise up from the squat to a standing position.
- Keep the movement smooth and coordinated, allowing it to feel fluid and natural.
- Reverse the motion with control, extending your arms forward and lowering back into the squat to return to the starting position.
- Repeat as prescribed by your physiotherapist.
2High Opening Arc With Split Squat
- Set the cable machine / anchor your band at a high point.
- Stand front on, holding onto the band /cable with the working hand, and the opposite foot forward in a split squat.
- The working arm is reaching straight up towards the cable/band, with the opposite hand on your hip.
- Keeping your elbow straight, pull the arm down in a wide arc toward your side—rotating your palm to face forward as you move.
- Open through the chest and retract your shoulder blade as your arm moves through the arc. Your hand should finish approximately 30° away from your hip.
- Simultaneously, drive through your front foot to rise from the split squat to a standing position.
- Reverse the movement with control—return your arm overhead and lower back into the split squat.
- Repeat as prescribed
3Closing Arc With Side Lunge
- Set the cable machine height or anchor your resistance band at chest height.
- Stand side-on to the cable or band, with your working arm positioned closest to the anchor point.
- Begin in a side lunge position—your inside knee (closest to the anchor) should be bent, and your outside leg straight.
- Hold the handle at the side of your body with a straight elbow and your hand at chest height.
- From this position, pull the band or cable across your body, maintaining the same arm height and keeping your elbow fully extended.
- As you pull, simultaneously shift your weight laterally into the opposite leg, finishing in a lunge on the far side.
- Reverse the motion with control, returning both your arm and your body to the starting position.
- Repeat as prescribed by your physiotherapist.
4Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.
5Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
6Thoracic Extension
- Starting position: Sit on the floor with your knees bent and feet flat. Position a foam roller horizontally behind you, just beneath your shoulder blades.
- Lean back so your upper back rests on the foam roller and place your hands behind your head to support your neck, keeping your elbows wide.
- Engage your core slightly to avoid overarching your lower back.
- Lower your buttocks to the floor to maintain support.
- Slowly arch your upper back over the foam roller, allowing your spine to gently extend. Focus on opening up through the chest without straining the neck.
- Pause briefly at the end of the movement, then return to the starting position by engaging your core.
- Gradually adjust the position of the foam roller up or down your thoracic spine and repeat to target different segments.
- Complete repetitions as prescribed by your physiotherapist.