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Physiotherapist Ariane McCormack
Updated 11-7-25
Additional Notes
The only exercise we don't have is the reaching one in 4 point kneeling. You can do several reaches for about a minute once a day.
1Shoulder External Rotation
2 sets of 15 reps
2kg
Four times / week
  • 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]
1 set of 20 reps
Yellow Band
Twice / day
  • 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.
Ariane McCormack Peak Physio

Slow

3Shoulder External Rotation
2 sets of 20 reps
Yellow Band
Once / day
  • 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
2 sets of 20 reps
2kg
Once / day
  • 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]
4 sets of 10 reps
Yellow Band
Once / day
  • 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.
Ariane McCormack Peak Physio

With the band

6Scapula Retraction – Y
4 sets of 10 reps
1kg
Once / day
  • 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.
Ariane McCormack Peak Physio

As you demonstrated this morning with 1kg

7Row
2 sets of 20 reps
Black Band
Once / day
  • 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.