1Shoulder External Rotation
- 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
- 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.
3Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
4Shoulder External Rotation- Wall Walks
- Place a band around your hands.
- Place your forearms flush against the wall.
- Pull out against the band keeping your forearms parallel.
- Walk your arms up/down the wall.
5Shoulder Bottle Shake
- Fill a bottle of water 3 quarters full with water.
- Use the water in the bottle to create an oscillating resistance as you move between external rotation and internal rotation.
- Usually completed for at least 30 seconds per set as this is an endurance/control exercise.
- Usually you will start with your elbow by your side and move into higher/more challenging ranges as directed by your physiotherapist.
6Shoulder External Rotation in Abduction
- Anchor the resistance band in front of you at the level of the shoulders.
- Take the band with the target limb and step to the side- towards the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist is in front of the elbow.
- Pull the resistance band back so the wrist moves from chest height to directly above the elbow.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
7Shoulder External Rotation in Abduction
- Using a hand weight at a load that has been prescribed, come into the above position.
- The weight will stack directly above the elbow with the elbow in line with the shoulder.
- To move into external rotation: move from the above position back using the muscles through the shoulder blade.
- Repeat as per Physiotherapists guidelines.
8Shoulder Internal Rotation in Abduction
- Anchor the resistance band behind you at the level of the shoulders or shoulder blades.
- Take the band with the target limb and step to the side- away from the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist stacks above the elbow.
- Pull the resistance band down so the wrist moves forward whilst maintaining a bent elbow.
- The movement mimics hitting a nail with a hammer.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
9Shoulder Internal Rotation in Abduction
- Using a hand weight at a load that has been prescribed, come into the above position.
- The weight will stack directly above the elbow with the elbow in line with the shoulder.
- To move into internal rotation: lower the weight in front of you as shown above and return to start position.
- Repeat as per Physiotherapist’s guidelines.