1Shoulder 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.
DAILY
2Shoulder Extension
- Standing in an upright posture clasp the ends of the theraband.
- Maintaining straight elbows, draw the arms back by your side body.
- As you reach the final degrees of the movement squeeze the shoulder blades together.
- Slowly control the return of the movement to the starting position.
- Repeat as per Physiotherapist guidelines.
DAILY
3Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
3 x day
4Shoulder Flexion
- Position yourself on your back in a comfortable position with a pillow.
- Using a weight prescribed by your physiotherapist, bring your affected arm straight up towards overhead, ensuring the movement is well controlled throughout.
- Return to the starting position and repeat as per physiotherapist guideline.
2 x day