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Physiotherapist Olivia Hadfield
Updated 2-7-25
1Shoulder Internal Rotation
3 sets of 8 reps
Twice / week
  • Begin by lying face down (prone) on a comfortable surface with your arms at your sides.
  • Place one hand behind your back, around the lower spine area. Your palm should be facing upwards.
  • Keep your neck in a neutral position, chin tucked slightly, and your head resting gently on the surface.
  • Engage your shoulder blades by gently drawing them down and together.
  • Without twisting your torso or neck, lift your hand off your lower back, raising your arm as high as you comfortably can.
  • Hold the lift for a moment, ensuring that your shoulder remains down, not hiked up towards your ear.
  • Slowly lower your hand back to the starting position.
  • Complete repetitions as prescribed by your physiotherapist.
Olivia Hadfield Peak Physio

Really focus on getting the scapula retraction first prior to lifting the hand. IE. shoulder blade drawn back.

2Shoulder Internal Rotation [Reactive]
3 sets of 8 reps
Red Band
Twice / week
  • Secure a theraband at elbow height and grasp it with the hand closest to the band so the resistance pulls away from your body.
  • Bend your elbow to 90 degrees with your forearm pointing directly away from you (this is the pistol position).
  • While maintaining the pistol position and step away from the theraband and return. Don’t let your hand drift away from your body!
  • Continue this as prescribed by your physiotherapist.
3Shoulder External Rotation
3 sets of 10 reps
Red Band
Twice / week
  • 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.
4Scapula Retraction [Isolated]
3 sets of 8 reps
5 seconds
Twice / week
  • Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
  • Place the palms up towards the roof if comfortable.
  • Draw the shoulder blades together.
  • Slowly lower them back to the starting position with the shoulders resting down.
  • Repeat as per Physiotherapist’s guidelines.