1Scapula Retraction – T
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- Bring the arms with the thumbs up out to the side in line with the shoulder.
- 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 Physiotherapists guidelines.
With W position
2Shoulder External Rotation in 45° Abduction
- Setup: Anchor the theraband securely at waist height. Stand facing the anchor point with feet hip-width apart. Hold the band with the working arm, ensuring light tension in the band.
- Starting Position: Raise the working arm to 45° abduction (partway between your side and shoulder height), keeping your elbow bent at 90°. Ensure your shoulder blades are drawn slightly back and down.
- Engage: Keep your torso upright and shoulders level, avoiding any shrugging.
- Movement: Slowly rotate your forearm outward, pulling the band away from the anchor point, while keeping your upper arm steady. Move until you reach your comfortable range or feel resistance.
- Return: Gradually control the band as you bring your arm back to the starting position.
- Breathing: Exhale as you rotate outward and inhale as you return.
- Complete repetitions as prescribed by your physiotherapist.
3Shoulder External Rotation
- Come to a standing position facing the edge of a door frame.
- From here, place the affected palm against the side of the door, keeping elbow and arm tucked into the side of your body.
- Gently turn away from the affected limb until you start to feel a stretch through the shoulder.
- Repeat as per physiotherapist instruction.