1Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
2Upright Row
- Stand up straight with your feet hip-width apart, knees slightly bent, and core engaged for stability.
- Hold a kettlebell in both hands with an overhand grip (palms facing your body).
- Start with your arms fully extended in front of your body, keeping the weight close to your thighs.
- Slowly lift your hands towards your chest, leading with your elbows and keeping the weight close to your body. Your elbows should rise higher than your hands, but avoid lifting them above shoulder height.
- Pause briefly at the top of the movement, ensuring your shoulders remain relaxed and not shrugged.
- Lower the weight back to the starting position in a slow and controlled manner.
- Complete repetitions as prescribed by your physiotherapist.
3Chest Press [Floor / Narrow]
- Lie on the floor or a wide bench.
- The floor will stop your elbows going past your body which limits the load on your shoulder.
- Start with the narrow grip version and progress to the wide grip if you feel comfortable.
4W 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.
5Shoulder External Rotation
- 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.