1Shoulder Flexion Wall Crawl
- Stand front on to the wall.
- Take the affected hand to the wall and use the fingertips to walk up the wall.
- Maintain firm pressure with the fingertips and the wall.
- If required take the feet into a lunge position to increase the stretch at end-range.
- To return, gradually crawl the hands back down the wall to the start position.
Regularly during day
2Shoulder External Rotation
- Come into a lying position unless directed otherwise.
- Take the end of the stick in the hand of the affected side.
- Bend the elbow to position the arm next to the side body.
- Using the unaffected arm predominately, guide the stick across the body to rotate the affected arm towards the floor.
- Take it to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.
Regularly during day
3Sleeper Stretch
- Come into a side lying position with the affected arm down.
- Bring your affected shoulder perpendicular to your body.
- Using your top hand, gently apply pressure to the back of your wrist, this will apply a stretch to the shoulder.
- Sustain as per Physiotherapist guidelines.
Regularly during day
4Shoulder External Rotation [Reactive]
- Secure a theraband at elbow height and grasp it with the hand furthest away so the band is drawn across your body.
- Bend your elbow to 90 degrees with your forearm pointing directly away from you (this is the pistol position).
- While maintaining the pistol position and step away from the theraband and return. Don’t let your hand drift across your body!
- Continue this as prescribed by your physiotherapist.
5Shoulder Internal Rotation [Reactive]
- Secure a theraband at elbow height and grasp it with the hand closest to the band so the resistance pulls away from your body.
- Bend your elbow to 90 degrees with your forearm pointing directly away from you (this is the pistol position).
- While maintaining the pistol position and step away from the theraband and return. Don’t let your hand drift away from your body!
- Continue this as prescribed by your physiotherapist.
6Row
- 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.