1Biceps 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.
2Triceps Extension
- Keep the arms by the side holding 2 dumbells.
- Lean slightly forward from the hips.
- Extend the elbows out straight while keeping the middle of the elbows by the side of the body and repeat.
Hold band with R) and Extend with L)
3Row
- 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.
4Grip Straight Arm
- In a seated position, bring arm out in front straight creating a 90 degree angle at the shoulder, keeping elbow extended and thumb should be on top of the ball.
- From this position, using a soft ball or other if prescribed by physiotherapist, squeeze the ball.
- Hold and repeat as per physiotherapist guidelines.
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.
6Wrist Extension – MWM
- Place the affected wrist on the edge of a bench.
- Position your legs into a small lunge and bring your trunk into a forward leaning position.
- With the other hand, create a C-Shaped grip and apply pressure across the wrist joint where the forearm meets the base of the hand.
- From here, gently rock forward onto your front leg and bring your body forward.
- This will assist in bringing your wrist into extension.
- Ensure the movement is slow, controlled and the pressure across the wrist is maintained.
- Repeat as per physiotherapist instruction.