1Biceps 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).
Morning and Night
2Long Head of Biceps
- Anchor the theraband at wrist height and come into standing.
- Hold the band with the target limb and position the thumb forward.
- Maintaining a straight elbow, pull the band to line the wrist up with the hip.
- Slowly control the return of the band to the start position.
- Repeat as per Physiotherapists guidelines.
x1/day
3Shoulder External Rotation in 45° Abduction
- Setup: Anchor the theraband securely at waist height. Stand facing the anchor point with feet hip-width apart. Hold the band with the working arm, ensuring light tension in the band.
- Starting Position: Raise the working arm to 45° abduction (partway between your side and shoulder height), keeping your elbow bent at 90°. Ensure your shoulder blades are drawn slightly back and down.
- Engage: Keep your torso upright and shoulders level, avoiding any shrugging.
- Movement: Slowly rotate your forearm outward, pulling the band away from the anchor point, while keeping your upper arm steady. Move until you reach your comfortable range or feel resistance.
- Return: Gradually control the band as you bring your arm back to the starting position.
- Breathing: Exhale as you rotate outward and inhale as you return.
- Complete repetitions as prescribed by your physiotherapist.
4Row
- 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.