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 Retraction [Banded]
- Come into standing and position the band as a sash over the target limb.
- Loop it under the arm pit and hold with the opposing hand.
- This will add a forward force to the shoulder.
- Draw the shoulder back against the band and then slowly allow it to return to the start position.
- Repeat as per Physiotherapist’s guidelines.
3Scapula Retraction – T
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- Bring the arms with the thumbs up out to the side in line with the shoulder.
- As you squeeze the shoulder blades together lift the arms up.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapists guidelines.
4Shrug
- In a standing or sitting position, let arms rest naturally by your side.
- From here, bring the top of your shoulders up towards your ears.
- Hold as per Physiotherapist recommendations.
- Return to the starting position and repeat as per physiotherapist instruction.
5Banana Stretch – Quadratus Lumborum
- Find a wall/doorway that can be gripped with the hands.
- Stand close to the doorway and grab with both hands.
- Draw the side of the body that’s furthest away for the wall outwards until you feel a stretch up the side of the body.
6Gluteals Release
- Sit in long leg position or with knees bent up.
- Arms are behind you to allow you to use them for support.
- Place the spiky under your buttocks.
- Place your weight on your arms and roll your buttocks up, down and side to side on the ball.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 3-4 mins or as prescribed.
2-3x/week, should be settling