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Physiotherapist Ashley Thompson
Updated 10-6-25
1Book Opening
3 sets of 8 reps
  • Lie on your side with your head supported and your knees bent up to 80-90 degrees.
  • Place your arms in front of you in front of your chest with hands together.
  • Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
  • Rotate with the breastbone and ensure the pelvis remains still.
  • Hold at the end of movement for a breath.
  • Lift the arm up and reverse the semicircle movement until back at the start.
  • Complete as per Physiotherapist guidelines.
2Shoulder Abduction
3 sets of 8 reps
  • 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.
3Shoulder Flexion
3 sets of 8 reps
  • Come into a lying position unless directed otherwise.
  • Take the stick with both hands and straighten the elbows.
  • Using the unaffected arm predominately, guide the stick overhead to the point of comfort and slowly return to the start posture.
  • Repeat for the designated number of repetitions as advised by your Physiotherapist.
4Shoulder Internal Rotation
3 sets of 8 reps
  • Hold the dowel with both hands behind the back.
  • Using the unaffected arm pull the affected hand behind the back.
  • Again you are working within limits discussed with your Physiotherapist.
  • Sustain as per Physiotherapist guidelines.

5Shoulder Internal Rotation Mobility
3 sets of 8 reps
  • Come to a standing position and hold the towel with the unaffected limb.
  • Bring the unaffected limb overhead so that the towel hangs straight down.
  • Bring the affected arm behind the back as comfortable and hold onto the other end of the towel.
  • From here, start to bring the affected limb up the back and use the unaffected arm to assist this movement.
  • Complete this movement in a controlled manner and repeat as per physiotherapist instruction.
Ashley Thompson Peak Physio

Choose either dowel or towel exercise for internal rotation

6Row
3 sets of 8 reps
  • Secure the resistance band to a door handle or pole.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.

7Scapula Retraction [Banded]
3 sets of 8 reps
  • Come into standing and position the band as a sash over the target limb.
  • Loop it under the arm pit and hold with the opposing hand.
  • This will add a forward force to the shoulder.
  • Draw the shoulder back against the band and then slowly allow it to return to the start position.
  • Repeat as per Physiotherapist’s guidelines.