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Physiotherapist Robyn Hughes
Updated 30-6-25
1Push Up [Wall]
10 reps
Once / day
  • In a standing position, position yourself a step away from the wall.
  • Position your hands on the wall just below shoulder height.
  • By bending your elbows, slowly lower your chest towards the wall without bending through your back.
  • Press away from the wall as you straighten your elbows and return to the starting position.
  • Repeat as per physiotherapist instructions.
2Bench Push Up
10 reps
Once / day
  • Using an elevated and supported bench, place your hands on the edge of the bench whilst maintain a straight line through your spine.
  • By bending your elbows, slowly lower your chest towards the wall without bending through your back.
  • Press away from the bench as you straighten your elbows and return to the starting position.
  • Repeat as per physiotherapist instructions.
3Shoulder External Rotation
3 sets of 10 reps
Red Band
Three times / week
  • Position yourself with the elbow tucked into the side body.
  • Open through the chest.
  • Thumb directed towards the roof.
  • Position the affected arm furthest away from the resistance band.
  • Maintaining the above position, move the forearm away from the belly button.
  • Control the return to the belly.
  • Repeat as per Physiotherapists guidelines.
4Shoulder Internal Rotation
3 sets of 10 reps
Three times / week
  • 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.
5Shoulder Extension
3 sets of 10 reps
Three times / week
  • 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.
6Shoulder Extension
3 sets of 10 reps
Red Band
Three times / week
  • 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.