Exercises

• Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
• Allow your stomach to slowly drop down.
• Hold this position.
• Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
• Hold this position and repeat.

• 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.

• 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.

• Place your looped band around both wrists.
• Keeping your elbows by your side and press your wrists away from each other.
• Keep the tension on the band as you slowly bring your hands forwards and away from your body up to shoulder height.
• Return to the starting position.
• Repeat as per physiotherapist guidelines.

• Stand with a theraband tied around your wrists.
• Add tension to the band by moving your wrists away so they are inline with your elbows.
• Pretend that you are holding onto a box and place the box on the designated shelf as prescribed by your physiotherapist while simultaneously stepping forward (it does not matter what leg you step with).
• Repeat as prescribed by your physiotherapist.

• 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.

• 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 the back of hand of the top arm to the forehead.
• 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.

This is to target your left side:

• Begin in a half-kneeling position with your left knee on the floor and your right foot forward, creating a 90-degree angle at both knees.
• Position yourself so that your right side is facing the wall, about 30 cm away.
• Engage your core and keep your hips squared forward.
• Extend both arms straight in front of you at shoulder height, with palms together.
• Keeping your lower body stable, slowly rotate your left arm open towards the wall, following your hand with your eyes.
• Try to touch the wall with your left hand while keeping your right arm extended forward.
• Hold briefly at the end of the movement, then return to the starting position with control.
• Complete repetitions as prescribed by your physiotherapist.

• Using an elevated and supported bench, place your hands on the edge of the bench whilst maintain a straight line through your spine.
• By bending your elbows, slowly lower your chest towards the wall without bending through your back.
• Press away from the bench as you straighten your elbows and return to the starting position.
• Repeat as per physiotherapist instructions.

• Stand in front of a bench and place your hands on top of it to help lightly support your weight.
• Keeping your hands on the bench, walk slowly backwards within a comfortable range and return.
• Your centre of mass should remain over your feet.
• You should feel a gentle stretch near the base of your spine.
• Complete this exercise as prescribed by your physiotherapist.

• Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
• Sit directly in front of this and lower yourself back over the pillows/bolster.
• You can start with your knees bent up.
• Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
• Reach your arms out to the side with your palms facing up.
• Breathe down to your stomach and relax your shoulders.
• After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
• You can alternate between leg and arm positions as you like in this position.
• Complete as per Physiotherapist guidelines.

• Stand with your back against the wall.
• Link your fingers together and take your arms up above your head.
• Reach to the sky with your arms while trying to flatten your lower back against the wall.
• You should feel a stretch/movement through your upper back.

• Come into an upright position with the upper chest open and relaxed neck and shoulders.
• Take the target limb across the body with a straight elbow.
• With the opposite hand grab the forearm and gently pull the arm further across the body.
• Look in the opposite direction.
• Sustain as per Physiotherapist guidelines.

• Start by sitting in a chair with your shoulders relaxed.
• Tilt your head to one side (imagine that you’re bringing your ear towards your shoulder).
• Use the arm of the side you’re tilting towards and place it on top of your head to gently pull your ear further towards your shoulder.
• Sustain as per Physiotherapist guidelines.
• This is a sustained stretch; avoid bouncing movements or stretching into pain.

• Start by sitting in a chair with your shoulders relaxed.
• Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
• Use the arm of the side your looking towards to gently pull your head further down.
• You should feel a stretch on the back of your neck.
• Hold this position as per physio instructions.
• Repeat on the opposite side.
• This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.

• Start by lying on your back (palms down for more stability).
• Bend your knees and keep your feet flat on the floor, shoulder width apart.
• Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
• Slowly return your hips to the ground and repeat.

Instructions

• Anchor the resistance band securely behind you at chest height (e.g., around a door handle or sturdy pole).
• Stand with one foot forward in a split stance to maintain balance, holding one end of the band in each hand.
• Begin with your elbows bent at 90 degrees and hands level with your chest, palms facing downward or slightly inward.
• Brace your core and keep your chest tall with shoulders relaxed.
• Press both arms forward in a controlled motion until your elbows are fully extended (but not locked out).
• Pause briefly at the end of the movement, then slowly return to the starting position.
• Keep your wrists neutral and avoid shrugging your shoulders during the movement.
• Complete repetitions as prescribed by your physiotherapist.

• Anchor the theraband underfoot.
• Hold the end of the band with the target limb thumb up towards the roof.
• Softly bend the arm about 90 degrees by your side.
• Press the arm forward to straighten the elbow and slowly return to the start position.
• Ensure the chest remains open and in an upright posture.
• Repeat as per Physiotherapist guidelines.

• Place a band around your hands.
• Place your forearms flush against the wall.
• Pull out against the band keeping your forearms parallel.
• Walk your arms up/down the wall.

• Start standing in a staggered stance.
• Raise your arms out in front of you with a resistance band in both hands.
• Imagine you are holding a bow and arrow and pull back your arm as if you are drawing back on the bow.
• As your pull your arm back your body should twist in the same direction.
• Return to the start position.
• Repeat as per your Physiotherapist guidelines.

• Hold onto a weight prescribed by your physiotherapist.
• From here walk up and down the prescribed distance, carrying the weight in one arm by your side.
• Repeat as per physiotherapist guidelines.