elbow

• Standing on the theraband with the chest proud.
• Position the hands palm up.
• Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
• Control the return.

• To perform this exercise, you will need a bench/chair/table to complete it.
• Place both hands on the bench with fingers pointing towards your body.
• Bring your feet out in front of your heaps to a stable position.
• Keep your hands in the same position and bend through your elbows, your hips should dip down towards to floor.
• From the end range position, push through your hands to straighten your elbows and return to the starting position.
• Repeat as per physiotherapist instruction.

• Lie on your side with your head supported and your knees bent up to 80-90 degrees.
• Place your arms in front of you in front of your chest with hands together.
• Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
• Rotate with the breastbone and ensure the pelvis remains still.
• Hold at the end of movement for a breath.
• Lift the arm up and reverse the semicircle movement until back at the start.
• Complete as per Physiotherapist guidelines.

This is to target your left side:

• Begin in a half-kneeling position with your left knee on the floor and your right foot forward, creating a 90-degree angle at both knees.
• Position yourself so that your right side is facing the wall, about 30 cm away.
• Engage your core and keep your hips squared forward.
• Extend both arms straight in front of you at shoulder height, with palms together.
• Keeping your lower body stable, slowly rotate your left arm open towards the wall, following your hand with your eyes.
• Try to touch the wall with your left hand while keeping your right arm extended forward.
• Hold briefly at the end of the movement, then return to the starting position with control.
• Complete repetitions as prescribed by your physiotherapist.

• Roll up a towel and place it on the floor.
• Lie on your back so the towel is positioned under the affected area of your spine.
• Bend your knees and keep your feet flat on the floor for support.
• With your arms straight, reach up towards the ceiling, then slowly move them overhead to rest on the floor behind you.
• Return your arms to your sides in a controlled motion, and repeat the movement.

• 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.

• Stand in front of a doorway.
• Bend your elbows and place the inside of your forearm against the door frame.
• Slowly step forwards until you feel a stretch in the front of your shoulder or chest.
• Hold as prescribed.

• Come to a standing position, with a wall in front.
• Using a pillow or towel, place directly in front and push fist forward.
• Hold and repeat as per physiotherapist guidelines.