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Physiotherapist Ariane McCormack
Updated 11-6-25
How Often
Complete three times per week
Additional Notes
  • HI Ben, here are the home exercises:
  • - Row with band or single arm like the video at the gym. You can do the lunge row at home, or use the cable at the gym. Alternate between the two.
  • - Shoulder external rotation with band (yellow). That one is hard, do it nice and slow. Stop if hurting.
  • Gym
  • Chest press
  • Single arm row
  • Lateral raises
  • Try the lat pull downs and cable rows slowly with less weights.
1Lateral Raise [Short Lever]
2 sets of 15 reps
4kg
  • Hold the specified weight in each hand.
  • Bend the elbow to 90 degrees at your side.
  • Lift the arm out to the side, about 90 degrees to the body leading with the elbow.
  • Slowly return to the start position and repeat as per Physiotherapist guidelines.

Ariane McCormack Peak Physio

Lets start with elbows bent. Use a weight that is not aggravating.

2Row
2 sets of 20 reps
Blue Band
  • 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.

Ariane McCormack Peak Physio

With your band or the cable machine at your gym.

3Shoulder External Rotation
2 sets of 15 reps
2kg
  • Come to a side-lying position with the affected side on top.
  • Using the prescribed weight/dumbbell, let your hand rest across the stomach with the elbow in a 90 degree position.
  • Keep your arm tucked into the side of the body.
  • Bring the back of your hand up towards the roof as we work into external rotation of the shoulder.
  • Return to the starting position and repeat as per physiotherapist instruction.
Ariane McCormack Peak Physio

With a weight that is not aggravating please.

4Bench Press
2 sets of 15 reps
7kg
  • For this exercise use weight as prescribed by your physiotherapist.
  • Come to a position on the bench, lying down flat with head rested on the bench and feet on the ground.
  • From here, push weights up towards the roof to straighten elbows.
  • Return to starting position and repeat as per physiotherapist instruction.
Ariane McCormack Peak Physio

Between 5-10kg

5Bent Over Row [Single]
2 sets of 15 reps
10kg
  • Position yourself in front or side on to a bench or table lower than hip height.
  • Take the designated hand weight in the target limb.
  • With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
  • Stagger the feet in a lunge position with the opposite foot forward to the target limb.
  • Bend the elbow whilst actively drawing the shoulder blade towards the spine.
  • Pause at the top of the movement.
  • Slowly return to the start position by straightening the arm.
  • Repeat as per Physiotherapist’s guidelines.
6Shoulder External Rotation in Abduction
2 sets of 15 reps
Yellow Band
  • 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.