1Shoulder External Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm furthest away from the resistance band.
- Maintaining the above position, move the forearm away from the belly button.
- Control the return to the belly.
- Repeat as per Physiotherapists guidelines.
2Scapula Clocks
- Tie a theraband in a circle and place both hands inside.
- Place your hands against a wall.
- Pull outwards with both hands to apply appropriate tension to the theraband.
- Squeeze your shoulder blades backwards and maintain this position.
- Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 o’clock.
- Return to the starting position.
- Repeat this in a clockwise direction, by moving the hand to 1:30, then 3 o’clock, then 4:30 and finally 6 o’clock.
- Maintain the shoulder blades retracted throughout all of these movements.
- Repeat this as many times as your Physiotherapist has prescribed.
3Serratus Anterior Punch
- Lie on your back holding on to your prescribed dumbbell with your arm extended towards the ceiling.
- Maintain a straight elbow while completing the following movements below or as guided by your physiotherapist:
- Press the dumbbell towards the ceiling and lower back to the start position.
- Draw little circles clockwise then anticlockwise with the dumbbell.
- Draw different shapes with the dumbbell.
- Write the alphabet/your name with the dumbbell.
- This exercise can also be completed with a ball or without the dumbbell entirely.
4Thoracic Rotation
- Sit comfortably with your feet flat on the ground.
- Position a resistance band behind your upper back, ensuring it’s secure but not too tight.
- Gently flex your torso forward.
- Flex to one side (toward your chosen direction).
- While in this side-flexed position, push the band toward the same side and rotate your chest in that direction.
- Slowly return to your starting position.
- Repeat the movement as directed by your physiotherapist.
5Book Opening
- 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.
6Ankle Inversion
- In sitting, push one foot into the other and hold for the prescribed duration.
- Once pushing the feet shouldn’t move while pressing until the exercise is repeated or finished.
- Sustain as per your physiotherapist’s guidelines.
Every 2nd day
7Ankle Inversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming inwards across the midline.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.