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Physiotherapist Ariane McCormack
Updated 19-6-25
How Often
Complete once per day
Exercises 1 and 2 have different schedules.
When to Stop
Discontinue if pain exceeds 4/10
1Row
2 sets of 15 reps
Daily
  • 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.

2Shoulder External Rotation
10 reps
Daily
  • 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.