1Scapula 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.
2Scapula Clocks
- Tie a theraband in a circle and place both hands inside.
- Place your hands against a wall.
- Pull outwards with both hands to apply appropriate tension to the theraband.
- Squeeze your shoulder blades backwards and maintain this position.
- Thinking of numbers on a clock, begin by moving the affected arm upward towards 12 o’clock.
- Return to the starting position.
- Repeat this in a clockwise direction, by moving the hand to 1:30, then 3 o’clock, then 4:30 and finally 6 o’clock.
- Maintain the shoulder blades retracted throughout all of these movements.
- Repeat this as many times as your Physiotherapist has prescribed.
Counting around the clock face
3Scapula Retraction – T
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- Bring the arms with the thumbs up out to the side in line with the shoulder.
- As you squeeze the shoulder blades together lift the arms up.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapists guidelines.
4Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.
5Pectoral Stretch
- Stand in front of a doorway.
- Bend your elbows and place the inside of your forearm against the door frame.
- Slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
6Scapula Retraction – Y
- Use the same starting position as above.
- Bring the arms with the thumbs up in front of you to form a ‘Y’ shape.
- As you squeeze the shoulder blades together lift the arms up.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapist’s guidelines.
Start in T position and progress
7W Slide – Lift Off
- Stand in front of a wall and position the elbows and forearm so they contact the wall.
- The elbow should be level or just below the height of the shoulder.
- Relax the shoulders away from the ears and ensure a neutral neck position.
- Maintaining pressure between the forearm and the wall, slide the arms into an extended position in front of the body.
- As the elbows extend, lift the pinky finger off the wall by drawing the shoulder blades together and hold.
- Softly place the forearms back onto the wall and bend the elbows to return to the start position.
- Repeat as per Physiotherapist guidelines.
8Shrug
- Your physiotherapist will instruct you on the weight of the dumbbells or exercise band to use for this exercise.
- Come to a standing position with arms relaxed by side.
- Bring your hands up by your side in line with your hips.
- From this position, bring your shoulders up towards your ears by squeezing the muscles at the base of your neck.
- Your arm and elbow position should not change during the movement.
- Return to the starting position and repeat as per physiotherapist instruction.