Exercise Program

• Come into a side lying position with the affected arm down.
• Bring your affected shoulder perpendicular to your body.
• Using your top hand, gently apply pressure to the back of your wrist, this will apply a stretch to the shoulder.
• Sustain as per Physiotherapist guidelines.

• Come into a lying position unless directed otherwise.
• Take the end of the stick in the hand of the affected side.
• Using the unaffected arm predominately, guide the stick across the body to raise the affected side to the side.
• Take it to the point of comfort and slowly return to the start posture.
• Repeat for the designated number of repetitions as advised by your Physiotherapist.

• Come into a lying position unless directed otherwise.
• Take the stick with both hands and straighten the elbows.
• Using the unaffected arm predominately, guide the stick overhead to the point of comfort and slowly return to the start posture.
• Repeat for the designated number of repetitions as advised by your Physiotherapist.

• Come into a lying position unless directed otherwise.
• Take the end of the stick in the hand of the affected side.
• Bend the elbow to position the arm next to the side body.
• Using the unaffected arm predominately, guide the stick across the body to rotate the affected arm towards the floor.
• Take it to the point of comfort and slowly return to the start posture.
• Repeat for the designated number of repetitions as advised by your Physiotherapist.

• Anchor the theraband at wrist height and come into standing.
• Hold the band with the target limb and position the thumb forward.
• Maintaining a straight elbow, pull the band to line the wrist up with the hip.
• Slowly control the return of the band to the start position.
• Repeat as per Physiotherapists guidelines.

Glute and hip release:

• Stand against the wall with the ball between the back of the hip and the wall.
• Slowly move your body around to target tight spots.
• Adjust the intensity by lifting or lowering your body.
• Hold pressure on any sore spots until the tension releases.
• Switch sides and repeat.

Shoulder and upper back release:

• Stand against a wall with the ball between your shoulder blade and the wall.
• Gently roll the ball up, down, and side to side, focusing on areas of tension.
• Maintain steady pressure on tight spots for 20-30 seconds, then continue rolling.