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Physiotherapist Jason Pongracic
Updated 10-7-25
How Often
Complete twice per day
Additional Notes
Aim 2-3 x daily
- gentle movement in all directions within comfort
- pain <3-4/10 is okay
1Shoulder Flexion
2 sets of 10 reps
  • In a standing position, relax shoulders and have thumb facing forwards.
  • From here, bring your arm straight up overhead in a range that is comfortable and through full available range.
  • Repeat as per physiotherapist instruction.
2Shoulder Abduction
2 sets of 10 reps
  • In a standing position, relax shoulders and have thumb facing up towards roof.
  • From here, bring your arm up sideways overhead in a range that is comfortable and through full available range.
  • Return to the starting position and repeat as per physiotherapist instruction.

3Shoulder Internal Rotation Mobility
2 sets of 10 reps
  • Come to a standing position and hold the towel with the unaffected limb.
  • Bring the unaffected limb overhead so that the towel hangs straight down.
  • Bring the affected arm behind the back as comfortable and hold onto the other end of the towel.
  • From here, start to bring the affected limb up the back and use the unaffected arm to assist this movement.
  • Complete this movement in a controlled manner and repeat as per physiotherapist instruction.
4Shoulder External Rotation
2 sets of 10 reps
  • In a standing position, relax shoulders and keep elbow by your side with thumb pointing towards roof.
  • Keeping your elbow tucked into your side, bring the back of your hand away from the body creating a rotation movement through shoulder that is comfortable through full available range.
  • Return to the starting position and repeat as per physiotherapist instruction.
5Shoulder External Rotation
3 sets of 10 reps
Red Band
  • 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.
6Shoulder Internal 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 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.
7Shoulder Internal Rotation Mobility
10 reps
  • Come to a standing position and hold the towel with the unaffected limb.
  • Bring the unaffected limb overhead so that the towel hangs straight down.
  • Bring the affected arm behind the back as comfortable and hold onto the other end of the towel.
  • From here, start to bring the affected limb up the back and use the unaffected arm to assist this movement.
  • Complete this movement in a controlled manner and repeat as per physiotherapist instruction.