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Physiotherapist Jason Pongracic
Updated 30-5-25
How Often
Complete once per day
Additional Notes
  • Min once every 2nd day
  • Increase challenge by increasing reps or moving to more challenging band
1Hip Abduction
3 sets of 10 reps
  • Position yourself in side lying with the target side uppermost.
  • You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
  • Extend the top leg so the knee is straight.
  • Take the heel to the back of the mat.
  • Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
  • Repeat as per Physiotherapists instructions.

2Shoulder External Rotation
3 sets of 10 reps
  • This exercise can be completed in sitting or standing.
  • Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
  • Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
  • The band should be taut.
  • Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
  • Maintain the 90 degree bend at the elbow.
  • Slowly return to the start position and repeat as per Physiotherapist’s guidelines.