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Physiotherapist Jed Grant
Updated 3-6-25
How Often
Complete once per day
When to Stop
Discontinue if pain exceeds 4/10
1Shoulder External Rotation
3 sets of 10 reps
  • 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.
2Shoulder Adduction
3 sets of 8 reps
  • Anchor exercise band to a higher point.
  • Hold band with the affected limb out to side.
  • From this position pull the band down towards your hip and then control the movement of the arm back up to the starting position.
  • Repeat as per physiotherapist instruction.