1Row
- 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.
2Biceps Curl
- Standing on the theraband with the chest proud.
- Position the hands palm up.
- Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
- Control the return.
3Shoulder Extension
- Standing in an upright posture clasp the ends of the theraband.
- Maintaining straight elbows, draw the arms back by your side body.
- As you reach the final degrees of the movement squeeze the shoulder blades together.
- Slowly control the return of the movement to the starting position.
- Repeat as per Physiotherapist guidelines.
4Shoulder Flexion
- Anchor a theraband by stepping on top of it.
- Hold the other end of the theraband in your affected sides hand.
- Whilst keeping the elbow straight, raise the arm.
- Hold at the end of the range for as long as prescribed by your Physiotherapist.
- Return the arm down by your side.
- Repeat as many times as your Physiotherapist has prescribed.
5Push Up [Wall]
- In a standing position, position yourself a step away from the wall.
- Position your hands on the wall just below shoulder height.
- By bending your elbows, slowly lower your chest towards the wall without bending through your back.
- Press away from the wall as you straighten your elbows and return to the starting position.
- Repeat as per physiotherapist instructions.
6Hammer Curl to Overhead Press
- This exercise can be completed in a seated or standing position.
- Hold onto weights prescribed by your physiotherapist.
- Hold the dumbbells with the ends up and bring up towards shoulders.
- Then press up towards the roof.
- Return to the starting position and repeat as per physiotherapist guidelines.