1Shelf Exercise [Middle 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 the designated 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.
hands can extend to lower then what is showed on video as discussed in clinic
2Shoulder Internal Rotation
- Hold the dowel with both hands behind the back.
- Using the unaffected arm pull the affected hand behind the back.
- Again you are working within limits discussed with your Physiotherapist.
- Sustain as per Physiotherapist guidelines.
Different exercise from the one we practised in clinic, however will have same effect
3Row [T]
- In a standing position, secure the prescribed Theraband around a sturdy pole just below shoulder 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.
- Maintain tension between the shoulder blades as you control the return.
bent arms unlike video
4Chest Fly
- Lie on your back with a mat or comfortable surface underneath you.
- Bend the knees so the feet are flat.
- Utilising the designated hand weight of choice, bring the hands together so the palms are facing.
- With soft elbows, allow the arms to move out to the side like opening a book.
- Stop the hands from collapsing to the floor at the end of the movement.
- Press the weights together to align with the chest bone.
- Ensure the elbows remain soft throughout.
- Repeat as instructed by your Physiotherapist.
complete in sitting with band behind the back