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.
2Shoulder 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.
3Median Nerve Slider
- Sit comfortably on a chair sideways from a higher surface such as a table our counter.
- Place your elbow comfortably over a pillow 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Tilt your head towards the extended arm.
- Return starting by bending the wrist, elbow until the fingers point towards the head.
- Allow your head tilt to the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapists instructions.