1Shoulder Abduction Pulley
- Stand under your shoulder pulley device and hold on to the handles.
- Extend one arm out to your side with the other handle resting in front of your chest.
- Pull down slowly on the handle in front of your chest to assist you raising your opposite arm above your head.
- Gently guide your arm back down by slowly raising your other hand back to the start position.
- Complete this exercise as prescribed by your physiotherapist.
2Shoulder Flexion Pulley
- Stand under your shoulder pulley device and hold on to the handles, with both arms in front of you.
- Extend both arms in front of your chest.
- Pull down slowly on the handle in front of your chest to assist you raising your opposite arm above your head.
- Gently guide your arm back down by slowly raising your other hand back to the start position.
- Either alternate the side you raise by pulling down on the opposite handle, or repeat this action on the desired side as guided by your physiotherapist.
3Shoulder Flexion Wall Crawl
- Stand front on to the wall.
- Take the affected hand to the wall and use the fingertips to walk up the wall.
- Maintain firm pressure with the fingertips and the wall.
- If required take the feet into a lunge position to increase the stretch at end-range.
- To return, gradually crawl the hands back down the wall to the start position.
DO both arms
4Shoulder 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.
500g weight. Towel under elbow.
5Shoulder External Rotation
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the back of the hand against a firm surface and push as if trying to push the hand away from the body.
- Keep the elbow tucked into the side body.
- Sustain for period of time designated by Physiotherapist.
6Shoulder Internal Rotation
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the palm of the hand against a firm surface and push as if trying to bring the hand towards the body.
- Keep the elbow tucked into the side body.
- Sustain for period of time designated by Physiotherapist.
7Biceps Curl [Isometric]
- Take the hand weight prescribed by your Physiotherapist in your target hand palm up.
- Using your unaffected hand, take the target arm and bend to 90 degrees.
- Take the assisting hand away and maintain the 90 degree position against the resistance.
- Sustain for the period of time determined by your Physiotherapist.
- Use the unaffected arm to remove the weight and repeat.
- Note this can also be completed with the target hand pressing into the underside of a table/desk with the elbow bent to 90 degrees (video not available).
8Shoulder Internal Rotation Mobility
- 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.
9Wrist Extension
- Position yourself with the affected limb positioned on a bench or as shown below or resting on the knee.
- The elbow should be bent to approximately 90 degrees.
- Using a hand weight prescribed by your physiotherapist, slowly extend the wrist and lower it past the level of the table or knee.
- Repeat this extension for the determined number of repetitions.
10Wrist Flexion
- Position yourself with your affected wrist at the end of a bench
- Have your palm facing the roof.
- From this position, with a weight prescribed by your physiotherapist, bring the palm of your hand up towards your arm
- Repeat as per physiotherapist guidelines
11Row
- 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.
12Shoulder 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.