1Shoulder 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.
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.
3Row
- 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.
4Shoulder Bottle Shake
- Fill a bottle of water 3 quarters full with water.
- Use the water in the bottle to create an oscillating resistance as you move between external rotation and internal rotation.
- Usually completed for at least 30 seconds per set as this is an endurance/control exercise.
- Usually you will start with your elbow by your side and move into higher/more challenging ranges as directed by your physiotherapist.
5Shoulder External Rotation in Abduction
- Anchor the resistance band in front of you at the level of the shoulders.
- Take the band with the target limb and step to the side- towards the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist is in front of the elbow.
- Pull the resistance band back so the wrist moves from chest height to directly above the elbow.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
6Shoulder Internal Rotation in Abduction
- Anchor the resistance band behind you at the level of the shoulders or shoulder blades.
- Take the band with the target limb and step to the side- away from the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist stacks above the elbow.
- Pull the resistance band down so the wrist moves forward whilst maintaining a bent elbow.
- The movement mimics hitting a nail with a hammer.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
7Kneeling Push Up
- Come onto your hands and knees on a comfortable soft surface such as a mat or carpet.
- Position the knees underneath the hips and crawl the hands forward beyond the line of the shoulders.
- Maintaining a straight back, bring the hips forward towards the wrist.
- The shoulders should now be stacked on top of the wrists.
- Ensure that you remain active through the finger tips to avoid collapsing into the wrists.
- Bend the elbows to the side, slowly lowering the chest towards the ground.
- Your Physiotherapist will determine which depth is appropriate for you.
- Press away from the ground as your straighten the elbows and return to the start position.
- Maintain a diagonal line from the head to the tailbone.
- Repeat as per Physiotherapist’s instructions.
As many as you can
Short rest
Repeat with aim of same number of reps as first set
Once comfortable progress to full push up