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 External Rotation
- 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.
3Shoulder 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.
4Shelf Exercise [Top with Step]
- Stand with a theraband tied around your wrists.
- Add tension to the band by moving your wrists away so they are inline with your elbows.
- Pretend that you are holding onto a box and place the box on a top shelf as prescribed by your physiotherapist while simultaneously stepping forward (it does not matter what leg you step with).
- Repeat as prescribed by your physiotherapist.
5Shoulder Extension
- Anchor band in a position above head height.
- Facing the wall, hold the resistance band with the shoulder elevated.
- Pull the arm straight down by your side and return to the starting position, ensuring the movement back up is smooth.
- Repeat as per physiotherapist guidelines.