1Shelf Exercise
- Place your looped band around both wrists.
- Keeping your elbows by your side and press your wrists away from each other.
- Keep the tension on the band as you slowly bring your hands forwards and away from your body up to shoulder height.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
Reach to eye height
2Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
6 each leg
3Lateral Raise [Long Lever]
- Hold the specified weight.
- Position the palm down and maintain a straight arm.
- Lift the arm out to the side, about 90 degrees to the body.
- Slowly return to the start position and repeat as per Physiotherapist guidelines.
4Row [A]
- In a standing position, secure the prescribed Theraband around a sturdy pole just above waist height.
- With a proud chest and thumbs pointing towards the roof, pull the hands back keeping the elbows straight
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
5Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.