1Bent Over Row [Single]
- 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.
2Chest Press [Floor / Wide]
- 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, bend the elbows so the wrist aligns with the elbow.
- The elbows will come into contact with the ground during this lowering phase.
- Press the weights up by straightening the arms.
- Lower the arms back into the bent elbow position and repeat as instructed by your Physiotherapist.
3Push Up [Wall]
- In a standing position, position yourself a step away from the wall.
- Position your hands on the wall just below shoulder height.
- By bending your elbows, slowly lower your chest towards the wall without bending through your back.
- Press away from the wall as you straighten your elbows and return to the starting position.
- Repeat as per physiotherapist instructions.
4Biceps Curl
- Stand, holding a dumbbell with the chest proud.
- Position the hands palm up.
- Keeping the elbow in line with the side body draw the wrist up towards the shoulder.
- Control the return.
5Shoulder External Rotation
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the back of the hand against a firm surface and push as if trying to push the hand away from the body.
- Keep the elbow tucked into the side body.
- Sustain for period of time designated by Physiotherapist.
2 x day
6Scapula Retraction
- Comfortably lie down on your belly.
- Drop your shoulders down onto the bed/floor.
- Start by relaxing the muscles at the top of your shoulders (upper trapezius).
- Slowly engage the muscle from your lower shoulder blade and pull it towards the spine.
- Hold for 5 seconds or as prescribed.
- Slowly lower back to the ground.
- Repeat as per your physiotherapist guidelines.
Daily