1Shoulder External Rotation
- Come to a side-lying position with the affected side on top.
- Using the prescribed weight/dumbbell, let your hand rest across the stomach with the elbow in a 90 degree position.
- Keep your arm tucked into the side of the body.
- Bring the back of your hand up towards the roof as we work into external rotation of the shoulder.
- Return to the starting position and repeat as per physiotherapist instruction.
Just use a fist and hold in 90 degrees. No movement yet. Place the towel under elbow.
2Row
- 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.
Good overall shoulder exercise
3Pectoral Stretch
- Stand in front of a doorway.
- Bend your elbows and place the inside of your forearm against the door frame.
- Slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
4Shoulder 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.
red or green