1Row
- 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.
2Scapula Retraction [Banded]
- Come into standing and position the band as a sash over the target limb.
- Loop it under the arm pit and hold with the opposing hand.
- This will add a forward force to the shoulder.
- Draw the shoulder back against the band and then slowly allow it to return to the start position.
- Repeat as per Physiotherapist’s guidelines.
3Shoulder Abduction
- Come into a lying position unless directed otherwise.
- Take the end of the stick in the hand of the affected side.
- Using the unaffected arm predominately, guide the stick across the body to raise the affected side to the side.
- Take it to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.
4Shoulder Flexion
- Come into a lying position unless directed otherwise.
- Take the stick with both hands and straighten the elbows.
- Using the unaffected arm predominately, guide the stick overhead to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.
5Lateral Raise [Long Lever]
- Hold the specified weight.
- Position the palm down and maintain a straight arm.
- Lift the arm out to the side, about 90 degrees to the body.
- Slowly return to the start position and repeat as per Physiotherapist guidelines.
Standing on band
6Shoulder Flexion
- Stand with exercise band under your feet and the ends in your hands.
- Relax the shoulders and begin lifting the arm up to 90 degrees to the trunk.
- Return to the start point slowly and controlled.
- Repeat as prescribed.
7Shoulder External Rotation
- 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.