Air Alphabet
Hold one end of the resistance band in your left hand, at your left hip with the other end of the resistance band in your right hand.
Resistance Band Scaption
Anchor one end of a resistane band on the ground (e.g. using your foot). Stand with the resistance band in your right hand, and your arm extended at your side with a slight bend in the elbow. Position your shoulder midway between the front and side of your body with your thumb pointing down.
Resistance Band External Rotation
Attach a resistance band to a firm support to the left of the body.
Resistance Band Internal Rotation
Attach the resistance band to a firm support to the right of the body and at elbow height.
Floor Push Up
Lay face down on the floor with your hands flat and arms extended shoulder width apart, your knees and feet resting on the floor, body in one straight line from head to knees.
Wall Push Up
Stand with your feet hip width apart, approximately 2ft from the wall. Keep your arms at shoulder height and hands flat against the wall.
Chest Press
Lay down with your shoulders at 90° out to the side. Bend your elbows between 90-100°, with a weight in each hand. Push the arms forwards towards the ceiling and slightly toward the midline, maintaining a slight bend in the elbow. Lower slowly to the start position. Be careful not to let the elbows drop below the plane of the body. Breathe throughout the exercise. Use a weight, hold and repeat as advised by a physiotherapist at Family Physiotherapy.
Deltoid Fly
Sit with your head and back erect and your right arm at your side. Bend your elbow between 20°-90°, with a weight in your hand. Raise the arm out to the side, keeping the bend in the elbow. Stop just before shoulder height and lower slowly to your side. Breathe throughout the exercise. Use a weight, hold and repeat as advised by a physiotherapist at Family Physiotherapy.
Shoulder Press
Sit with your neck and back in a neutral position and your right arm out to the side. Keep your elbow and shoulder bent to 90° with a weight in your hand. Push your arm overhead and slightly towards to ear while keeping a slight bend in your elbow. Return slowly to the starting position. Breathe throughout the exercise. Use a weight, hold and repeat as advised by a physiotherapist at Family Physiotherapy.
Upper Fibres Shrug
Stand tall with your arms out to the side, slightly away from your body. Pull your shoulders up towards your ears as if trying to pull your arms into the shoulder sockets. Don’t let your head come forward as you shrug the shoulders. Lower slowly. Breathe throughout the exercise. Hold and repeat as advised by a physiotherapist at Family Physiotherapy.
Behind Back Extension
With your arm at your side, bend your elbow to 90°, and pull your arm behind you leading with the elbow. Feel the stretch in the front of the shoulder. Hold and repeat as advised by a physiotherapist at Family Physiotherapy. This can also be done by sliding the forearm along a table.
External rotation
Hold a broom handle in front of you with both hands with your right hand at the end of the handle and thumb facing up towards the ceiling.Bend your elbows to 90° with your right elbow contacting the side of your body.
Behind head stretch
Reach your right arm behind your back until you feel a stretch in the front of the right shoulder. Keep the shoulder in a neutral position and do not let the shoulder drop down away from your ear.
Side Arm Stretch
This exercise can be done sitting or standing sideways to a table or surface.
Standing Wall Stretch
Standing facing a wall. Use your right fingers to walk your arm up the wall until you feel a stretch at your shoulder. Keep the back straight and the head erect. Hold and repeat as advised by a physiotherapist at Family Physiotherapy. Lower the arm by walking the fingers down the wall.
Lying Overhead Stretch
Lay on your back with a broom handle in both hands. Use your left hand to assist the right arm as you raise the broom handle over your head. Reach overhead until you feel a stretch, then hold. Hold and repeat as advised by a Family Physiotherapy therapist.
