1Shoulder External Rotation in Abduction
- Using a hand weight at a load that has been prescribed, come into the above position.
- The weight will stack directly above the elbow with the elbow in line with the shoulder.
- To move into external rotation: move from the above position back using the muscles through the shoulder blade.
- Repeat as per Physiotherapists guidelines.
2Chest Press [Floor / Wide]
- Lie on your back with a mat or comfortable surface underneath you.
- Bend the knees so the feet are flat.
- Utilising the designated hand weight of choice, bend the elbows so the wrist aligns with the elbow.
- The elbows will come into contact with the ground during this lowering phase.
- Press the weights up by straightening the arms.
- Lower the arms back into the bent elbow position and repeat as instructed by your Physiotherapist.
3Push Up
- With the upper body positioned as above, curl the toes under and straighten the knees.
- There should now be a straight horizontal line from the head to the tailbone.
- Draw the kneecaps up towards the hips to remain active through the legs.
- Draw the lower belly away from the waist band of your pants.
- Bend the elbows to the side, slowly lowering the chest towards the ground.
- Your Physiotherapist will determine which depth is appropriate for you.
- Press away from the ground as your straighten the elbows and return to the start position.
- Repeat as per Physiotherapist’s instructions.