1Scapula Retraction
- Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
- Draw the shoulder blades together and hold as instructed by therapist.
- Return to the start position with control, maintaining an upright posture.
2Shoulder 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.
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.
4Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
5Biceps Curl
- Stand, holding a dumbbell with the chest proud.
- Position the hands palm up.
- Keeping the elbow in line with the side body draw the wrist up towards the shoulder.
- Control the return.
6Shoulder Internal Rotation
- 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.
Can complete w dumbbell
7Shoulder Abduction
- Come to standing position, with the prescribed weight in your hand.
- Bend through the elbow to make a 90 degree angle.
- From here, lift the arm out to the side until the elbow is in line with the shoulder.
- Control the return to the starting position and repeat as per physiotherapist instruction.
8Serratus Anterior Punch
- Lie on your back holding on to your prescribed dumbbell with your arm extended towards the ceiling.
- Maintain a straight elbow while completing the following movements below or as guided by your physiotherapist:
- Press the dumbbell towards the ceiling and lower back to the start position.
- Draw little circles clockwise then anticlockwise with the dumbbell.
- Draw different shapes with the dumbbell.
- Write the alphabet/your name with the dumbbell.
- This exercise can also be completed with a ball or without the dumbbell entirely.
9Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
10Opening Arc / T-Pull With Split Squat
- Set the cable machine / anchor your band at chest height.
- Stand front on, holding onto the band /cable with the working hand, and the opposite foot forward in a split squat.
- Both hands should be reaching straight in front of you at chest height, palms facing together (only one hand in the band/cable).
- Keeping your elbows straight, pull both hands out to the side in a ‘T Shape’, opening up the chest and retracting your shoulder blades.
- Whist pulling, drive through your front foot to rise up from the split squat.
- Reverse the motion with control—return your arms to the start position and lower back into the split squat.
- Repeat as prescribed.
11Single Arm Row With Squat
- Set the cable machine or anchor your resistance band at chest height.
- Begin in a squat position, holding the handle with your working hand extended straight in front of you at shoulder height, palm facing down—similar to holding a bike handle with one hand.
- From this position, initiate the movement by bending your elbow and pulling the handle towards your body.
- As you pull, retract your shoulder blade and allow your upper back to rotate slightly.
- At the same time, push through your feet to rise from the squat to a standing position.
- Keep the motion fluid and coordinated, allowing it to feel natural.
- Reverse the movement with control, extending your arm forward and lowering back into the squat to return to the starting position.
- Repeat as prescribed by your physiotherapist.
Shallow knee range + no rotation/ pain free ROM
12Row [Wide]
- Position yourself in front of the band.
- Using both arms slowly pull the band towards both cheeks with elbows slightly upward.
- Think about squeezing your shoulder blades together while relaxing your neck and the top of your shoulders.