1Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.
2Scapula Retraction [Banded]
- Come into standing and position the band as a sash over the target limb.
- Loop it under the arm pit and hold with the opposing hand.
- This will add a forward force to the shoulder.
- Draw the shoulder back against the band and then slowly allow it to return to the start position.
- Repeat as per Physiotherapist’s guidelines.

Slow
3Shoulder External Rotation
- Anchor the resistance band in front of you at shoulder height.
- Come into a comfortable sitting or standing position with the arm elevated to shoulder height at the elbow at 90 degrees.
- Using the unaffected arm pull the band down to allow the forearm to move above the elbow “cactus arm”.
- Release the tension of the band and allow the target side to control the return to the start position.
- Repeat as per Physiotherapist’s guidelines.
4Shoulder External Rotation
- Come to a side-lying position with the affected side on top.
- Using the prescribed weight/dumbbell, let your hand rest across the stomach with the elbow in a 90 degree position.
- Keep your arm tucked into the side of the body.
- Bring the back of your hand up towards the roof as we work into external rotation of the shoulder.
- Return to the starting position and repeat as per physiotherapist instruction.
5Plank [Shoulder Taps]
- Come to a full plank with your hands and feet on the ground. Your hands should sit directly under your shoulders and your trunk and legs forming a straight line.
- From this position you are going to take one hand off the floor towards to opposite shoulder.
- Touch the shoulder and return the hand back to the ground.
- Be careful of rotating through the back, trying to maintain our plank position.
- Repeat on the other side and complete as per physiotherapist instruction.

With the band
6Scapula Retraction – Y
- Use the same starting position as above.
- Bring the arms with the thumbs up in front of you to form a ‘Y’ shape.
- As you squeeze the shoulder blades together lift the arms up.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapist’s guidelines.

As you demonstrated this morning with 1kg
7Row
- 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.