Skip to content
Physiotherapist Jason Pongracic
Updated 24-6-25
Additional Notes
Hey Tim,

Can continue with Isometrics/Press and Holds if you find them relieving
- use them as your "panadol"

Otherwise move onto the banded exercises
- aim to complete 3 x 10-15 reps once daily

Either
A) All in one go eg. 5-10 minutes of exercise
B) Complete one set of 15 every time you walk past aim for at least 3 sets per day
- same for the bottle shake

Please let me know if you have any questions
1Shoulder External Rotation
3 sets
15 seconds
  • 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.

2Shoulder Internal Rotation
3 sets
15 seconds
  • 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.
3Shoulder External Rotation
3 sets of 10 reps
  • 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.
4Shoulder Internal Rotation
3 sets of 10 reps
  • 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.
5Shoulder Bottle Shake
3 sets
30 seconds
  • Fill a bottle of water 3 quarters full with water.
  • Use the water in the bottle to create an oscillating resistance as you move between external rotation and internal rotation.
  • Usually completed for at least 30 seconds per set as this is an endurance/control exercise.
  • Usually you will start with your elbow by your side and move into higher/more challenging ranges as directed by your physiotherapist.