1Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
2Biceps 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).
PRN for pain relief
3Shoulder 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.
4Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.
x2-3 per week