1Row
- 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.
2Biceps Curl
- Standing on the theraband with the chest proud.
- Position the hands palm up.
- Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
- Control the return.
3Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
4Shoulder 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.
keep movement pain free by reducing range
5Shoulder Flexion
- Anchor a theraband by stepping on top of it.
- Hold the other end of the theraband in your affected sides hand.
- Whilst keeping the elbow straight, raise the arm.
- Hold at the end of the range for as long as prescribed by your Physiotherapist.
- Return the arm down by your side.
- Repeat as many times as your Physiotherapist has prescribed.
do not lift above belly button height