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Physiotherapist Robyn Hughes
Updated 6-6-25
1Shoulder External Rotation in 45° Abduction
3 sets of 8 reps
Red Band
  • Setup: Anchor the theraband securely at waist height. Stand facing the anchor point with feet hip-width apart. Hold the band with the working arm, ensuring light tension in the band.
  • Starting Position: Raise the working arm to 45° abduction (partway between your side and shoulder height), keeping your elbow bent at 90°. Ensure your shoulder blades are drawn slightly back and down.
  • Engage: Keep your torso upright and shoulders level, avoiding any shrugging.
  • Movement: Slowly rotate your forearm outward, pulling the band away from the anchor point, while keeping your upper arm steady. Move until you reach your comfortable range or feel resistance.
  • Return: Gradually control the band as you bring your arm back to the starting position.
  • Breathing: Exhale as you rotate outward and inhale as you return.
  • Complete repetitions as prescribed by your physiotherapist.
2Shoulder Internal Rotation in Abduction
3 sets of 10 reps
  • 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.
3Shoulder Abduction [Reactive]
3 sets of 5 reps
10 seconds
Red Band
  • Anchor the band at elbow height and hold it next to your body with a straight arm.
  • Take a small step away from anchor point while keeping your arm next to your body.
  • Do not let your arm drift away from your body.
  • Hold and repeat as per your physiotherapist instructions.
4Shoulder Abduction
3 sets of 5 reps
10 seconds
  • Bend the elbow of the target limb to a 90 degree angle.
  • Open the chest by slightly drawing the shoulder blades together.
  • Position the elbow against a firm surface and push as if trying to move the arm away from the side body.
  • Sustain for period of time designated by Physiotherapist.
5Shoulder Abduction
2 sets of 10 reps
Red Band
  • Bend the elbow of the target limb to a 90 degree angle.
  • Open the chest by slightly drawing the shoulder blades together.
  • Position the elbow against a firm surface and push as if trying to move the arm away from the side body.
  • Sustain for period of time designated by Physiotherapist.