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Physiotherapist Jason Pongracic
Updated 4-6-25
How Often
Complete three times per week
Additional Notes
  • - Only move onto these once the previous program (Isometrics/Press and Holds) are feeling strong and comfortable
  • - Aim to complete once every 2nd day
  • - Max once daily
1Shoulder External Rotation
3 sets of 10 reps
Yellow Band
  • Position yourself with the elbow tucked into the side body.
  • Open through the chest.
  • Thumb directed towards the roof.
  • Position the affected arm furthest away from the resistance band.
  • Maintaining the above position, move the forearm away from the belly button.
  • Control the return to the belly.
  • Repeat as per Physiotherapists guidelines.
2Shoulder Internal Rotation
3 sets of 10 reps
Yellow Band
  • Position yourself with the elbow tucked into the side body.
  • Open through the chest.
  • Thumb directed towards the roof.
  • Position the affected arm closest to the resistance band.
  • Maintaining the above position, move the forearm towards the belly.
  • Control the return to neutral.
  • Repeat as per Physiotherapist’s guidelines.