1Shoulder Internal Rotation Mobility
- Come to a standing position and hold the towel with the unaffected limb.
- Bring the unaffected limb overhead so that the towel hangs straight down.
- Bring the affected arm behind the back as comfortable and hold onto the other end of the towel.
- From here, start to bring the affected limb up the back and use the unaffected arm to assist this movement.
- Complete this movement in a controlled manner and repeat as per physiotherapist instruction.
2Shoulder 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.
3Shelf Exercise
- Place your looped band around both wrists.
- Keeping your elbows by your side and press your wrists away from each other.
- Keep the tension on the band as you slowly bring your hands forwards and away from your body up to shoulder height.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
4Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.