1Shrug
- Place the band under feet holding the ends in each hand.
- Gently direct the lifting of shoulder towards the back of your ears.
- Slowly lower to the starting position and repeat as per physiotherapist instructions.
2Ulnar Nerve Slider
- Come into a standing or seated position.
- Take the pointer finger to the thumb of the target limb making a circle.
- Take the hand palm side up with the arm bent and holding away from the body.
- Rotate the palm so the fingertips move towards the ear until slight tension is felt in the forearm or wrist.
- Extend the elbow and the wrist back to the start position whilst lowering the ear to the opposite shoulder.
- Repeat as per Physiotherapist’s guidelines.
3Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
4Pectoral Stretch [Lower]
- Stand in front of a doorway.
- Raise your arms to approximately 45 degrees and rest your hands against the doorframe.
- Keep your arms straight and slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.