1Row
- 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.
2Shoulder 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.
3Shoulder External Rotation
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the back of the hand against a firm surface and push as if trying to push the hand away from the body.
- Keep the elbow tucked into the side body.
- Sustain for period of time designated by Physiotherapist.
only 10% power initially and slowly increase as symptoms improve
4Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
Can also be done laying on your back
5Shrug
- In a standing or sitting position, let arms rest naturally by your side.
- From here, bring the top of your shoulders up towards your ears.
- Hold as per Physiotherapist recommendations.
- Return to the starting position and repeat as per physiotherapist instruction.
6Ulnar Nerve Slider
- Come into a standing or seated position.
- Take the pointer finger to the thumb of the target limb making a circle.
- Take the hand palm side up with the arm bent and holding away from the body.
- Rotate the palm so the fingertips move towards the ear until slight tension is felt in the forearm or wrist.
- Extend the elbow and the wrist back to the start position whilst lowering the ear to the opposite shoulder.
- Repeat as per Physiotherapist’s guidelines.
Both arms