1Shoulder External Rotation in Abduction
- Anchor the resistance band in front of you at the level of the shoulders.
- Take the band with the target limb and step to the side- towards the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist is in front of the elbow.
- Pull the resistance band back so the wrist moves from chest height to directly above the elbow.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
2Plank [Kneeling]
- Come into a 4 point kneeling position.
- Bring the hands in front of the shoulders.
- Keeping the weight in the knees and fingertips, bring the body weight forward to position the shoulders above the wrist.
- Keep the tailbone tucking under and the shoulder blades drawing together.
- Maintain eye level with the finger tips.
- Imagine drawing your belly button towards your spine.
3Plyometric Wall Push Ups
- Stand facing a wall with your feet shoulder-width apart, about one arm’s length away.
- Place your hands flat on the wall at shoulder height and shoulder-width apart, fingers pointing upward.
- Engage your core and maintain a straight posture from head to heels.
- Slowly bend your elbows to bring your chest towards the wall in a controlled manner.
- Once your chest is near the wall, explosively push away from the wall with enough force to lift your hands briefly off the surface.
- Keep your elbows slightly soft as you land, then move immediately into the next repetition.
- Complete repetitions as prescribed by your physiotherapist.
Floor
4Single Arm Row With Squat
- Set the cable machine or anchor your resistance band at chest height.
- Begin in a squat position, holding the handle with your working hand extended straight in front of you at shoulder height, palm facing down—similar to holding a bike handle with one hand.
- From this position, initiate the movement by bending your elbow and pulling the handle towards your body.
- As you pull, retract your shoulder blade and allow your upper back to rotate slightly.
- At the same time, push through your feet to rise from the squat to a standing position.
- Keep the motion fluid and coordinated, allowing it to feel natural.
- Reverse the movement with control, extending your arm forward and lowering back into the squat to return to the starting position.
- Repeat as prescribed by your physiotherapist.
Both arms
5Opening Arc / T-Pull With Split Squat
- Set the cable machine / anchor your band at chest height.
- Stand front on, holding onto the band /cable with the working hand, and the opposite foot forward in a split squat.
- Both hands should be reaching straight in front of you at chest height, palms facing together (only one hand in the band/cable).
- Keeping your elbows straight, pull both hands out to the side in a ‘T Shape’, opening up the chest and retracting your shoulder blades.
- Whist pulling, drive through your front foot to rise up from the split squat.
- Reverse the motion with control—return your arms to the start position and lower back into the split squat.
- Repeat as prescribed.
Both arms
6Closing Arc With Side Lunge
- Set the cable machine height or anchor your resistance band at chest height.
- Stand side-on to the cable or band, with your working arm positioned closest to the anchor point.
- Begin in a side lunge position—your inside knee (closest to the anchor) should be bent, and your outside leg straight.
- Hold the handle at the side of your body with a straight elbow and your hand at chest height.
- From this position, pull the band or cable across your body, maintaining the same arm height and keeping your elbow fully extended.
- As you pull, simultaneously shift your weight laterally into the opposite leg, finishing in a lunge on the far side.
- Reverse the motion with control, returning both your arm and your body to the starting position.
- Repeat as prescribed by your physiotherapist.
Both arms
7Anterior Push With Lunge
- Begin by setting the cable machine or anchoring your resistance band at chest height.
- Stand with your back to the anchor point, holding the handle in your working hand at chest level.
- Engage your core and maintain a tall, upright posture. Step forward into a lunge with the opposite leg, and at the same time, press the handle forward in a controlled, punching motion.
- As your arm reaches out, allow your shoulder blade to protract naturally—your shoulder should move slightly forward with slight rotation of your torso.
- Maintain smooth coordination between the arm press and the lunge.
- To return, push back through your front foot while bringing your arm back to the starting position at your chest.
- Repeat the movement as prescribed by your physiotherapist.
Both arms
8Ball Catches
- Come to a 4-point kneeling position, with hands under shoulders and knees under hips.
- Hold the a tennis ball in one hand, and take your weight through the other arm.
- From here, bounce the ball.
- While the ball is in the air, place your other hand back onto the floor and catch the ball in the opposite hand.
- Repeat as per physiotherapist guidelines.
9Shoulder Throws
- Come to a standing position holding a ball in your affected limb.
- Bring your arm up into an abducted position so your elbow is in line with your shoulder.
- Keep the ball close to the wall and throw the ball against the wall.
- Catch the ball, keeping the arm in the same position.
- Repeat as per physiotherapist guidelines.
Varying angles
10Shoulder Internal Rotation in Abduction
- Anchor the resistance band behind you at the level of the shoulders or shoulder blades.
- Take the band with the target limb and step to the side- away from the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist stacks above the elbow.
- Pull the resistance band down so the wrist moves forward whilst maintaining a bent elbow.
- The movement mimics hitting a nail with a hammer.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.