Stand with good posture, feet shoulder-width apart.

Arm raised up at shoulder height with elbow at 90 degrees. Hold the band in one hand. (Fingers pointed towards ceiling).

Keeping arm at shoulder height and elbow bent, rotate the arm forward against resistance.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Rotator cuff injuries

Shoulder impingement

Shoulder rehab

Elbow rehab

Wrist rehab

Stand with good posture, feet shoulder-width apart.

Hold the band in both arms straight out in front of you at hip height.

Using the muscles between your shoulder blades, pull your shoulders back and down.

Whilst at the same time perform a rowing motion keeping your elbows close to your body.

Return to the start position in a slow and controlled manner.

Repeat as prescribed.

Will help:

Shoulder rehab

Shoulder impingement

Bicep injury

Rotator cuff injury

Stand with good posture, feet shoulder-width apart.

Hold the band in one hand with arm straight out in front of you at hip height.

Using the muscles between your shoulder blade, pull your shoulder back and down.

Whilst at the same time perform a rowing motion keeping your elbow close to your body

Return to the start position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Shoulder rehab

Shoulder impingement

Bicep injury

Rotator cuff injury

Stand in a split stance, leaning forward. Arms raised up but below shoulder height and elbows bent to 90 degrees.

Push arms straight out in front against resistance.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Will help:

Rotator Cuff injuries

Long biceps injuries

Post-op Shoulder rehab

Pectoral muscle tear

Scapular control

Standing at arm length from the pulley handle, bring the handle towards the side of your side.

Control the the return movement.

Repeat as prescribed.

Will help:

Frozen shoulder

Shoulder inpingement

Acromio-clavicular joint pain

Scapula dyskinesia

Shoulder post-op

Elbow rehab

Wrist rehab

Set the barbell attached to a height of around 2 inches below your knees.

Stand feet shoulder-width apart. Bend your knees slightly and bring your back forward, by bending at the hips.

Keep your back straight until it is almost parallel to the floor.

Place your hands slightly wider than shoulder-width apart in an overhand grip.

Keeping the back stationary, lift the barbell up. keeping the elbows close to the body.

Once elbows have reached 90 degrees and are in line with the shoulders, squeeze the back muscles and hold for a second.

Slowly lower the weight again to the starting position.

Repeat as prescribed.

Will help:

Shoulder rehab

Rotator cuff injuries

Lower back pain

Stand with good posture, feet shoulder-width apart.

Lean forward with arm raised up but below shoulder height and elbow bent to 90 degrees.

Push arm straight out in front against resistance.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Rotator Cuff injuries

Long biceps injuries

Post-op Shoulder rehab

Pectoral muscle tear

Scapular control

Place your pulley close to the groung (or at benck level if you use a bench). Sit on the floor (bench) whilst making sure that your legs are semi-bent.

Pull the handle towrds you making sure that you keep your torso straight thourhout the movement - no slouching. Bring your elbow as far back as possible.

Will help:

Biceps injury

SLAp tear rehab

Elbow rehab

Wrist rehab

Shoulder rehab

Shoulder impingement

Standing at arm length from the pulley handle and facing it, bring the handle towards the your trousers pocket.

Control the the return movement.

Repeat as prescribed.

Will help:

Frozen shoulder

Shoulder inpingement

Acromio-clavicular joint pain

Scapula dyskinesia

Shoulder post-op

Elbow rehab

Wrist rehab

Stand side on, feet shoulder-width apart.

Hold the band in the hand closest towards where the band is tied. Keep elbow close to the body and bent at 90 degrees.

Keeping the band level, slowly pull the band towards the middle of your body against resistance.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Shoulder rehab

Elbow rehab

Wrist rehab

Stand side on, feet shoulder-width apart.

Hold the band in the hand furthest away from where the band is tied. Keep elbow close to the body and bent at 90 degrees.

Keeping the band level, slowly pull the band away from your body against resistance.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Shoulder rehab

Elbow rehab

Rotator cuff injuries

SLAP tear

Frozen shoulder

In standing, lift your dumbbell in front of you to shoulder level.

Do not swing your back backward or shrug your shoulders. If you do, take a lighter weight.

Repeat as precribed.

Will help:

Post-op shoulder rehab

Subacromial impingement

Rotator Cuff injury

Long head of Biceps injury

Scapular control

Thoracic pain

Low back pain

Neck pain

In standing, hold a dumbbell on the injured side.

Lift your arm sideways to 90 degrees, keeping the elbows straight. Avoid shrugging.

Go back slowly with good control.

Repeat as prescribed.

Will help:

Post-op shoulder rehab

Subacromial impingement

Rotator Cuff injury

Long Head of Biceps injury

Scapular control

Thoracic pain

Low back pain

Neck pain

In standing, hold a dumbbell in each hand.

Lift your arm sideways to 90 degrees, keeping the elbows staright. Avoid shrugging.

Go back slowly with good control.

Repeat as prescribed.

Will help:

Post-op shoulder rehab

Subacromial impingement

Rotator Cuff injury

Long Head of Biceps injury

Scapular control

Thoracic pain

Low back pain

Neck pain

In sitting, bring your dumbbells to shoulder level, keeping your elbow facing forward.

Lift your arm above your head making sure that the dumbbells are facing forward throughout the exercises.

Come back down slowly with good control.

The aim of the exercise is to stop your elbow from moving towards the side and keep straight in front of you all the time.

Will help:

Rotator cuff injuries, especially external rotator tendons

Long head of biceps injuries

Thoracic mobility

An all-time favorite!

1. Start with your elbow bent at 90 degrees against the body.

2. Lift the arm sideways to horizontal (shoulder abduction). Hold half a sec.

3. Lift your wrist to vertical (Shoulder external rotation). Hold half a sec.

4. Bring your elbows forward, making sure that your arms stay horizontal. Hold half a sec.

5. Come back to position 3, then 2, then 1.

Make sure that the angle between the arm and forearm remains 90 degrees throughout the exercises.

Will help:

Advanced Rotator cuff rehab

Adopt a deadlift position (torso forward, back straight, hips pushed back, leg almost straight). Lift your dumbbells sideways keeping the elbow angle the same throughout the movement.

Avoid curving the lower back, moving the torso forward, or sticking your head forward (protraction).

Repeat as prescribed.

Will help:

Advanced rotator cuff injuries

Thoracic mobility

Scapular control

Low back pain

Posterior chain stiffness

Standing, bring your dumbbell to shoulder level.

Make sure you keep your elbow near your body. Keep your torso straight.

Repeat as prescribed.

Will help:

Biceps Brachial injuries

Long head of Biceps injuries

Tennis Elbow

Elbow injuries

Standing, bring your dumbbell to shoulder level and then lift your weight above your head (overhead press) making sure that your arm is completely straight.

Bring the weight down to shoulder level and then to starting position.

Keep your torso straight.

Repeat as prescribed.

Will help:

Biceps Brachial injuries

Long head of Biceps injuries

Tennis Elbow

Elbow injuries

Thoracic rotation

Lower back pain

Kneeling in front of a bench/chair with your elbow resting on it.

Bring your weight down slowly to the bench and lift it back up.

Make sure your elbow stays in contact with the bench at all times. Do not twist your torso.

Will help:

Rotator cuff injuries, especially external rotator tendons

Tennis elbow

Kneeling on the side of a bench/chair with your elbow resting on it.

Bring your weight down slowly to the bench and lift it back up.

Make sure your elbow stays in contact with the bench at all times. Do not twist your torso.

Will help:

Rotator cuff injuries, especially external rotator tendons

Tennis elbow

Lying on a bench, start with both dumbbells held straight above your torso. Bring the weights down slowly sideways. Come back up to starting position.

Repeat as prescribed.

Note: To avoid stress in the lower back, we generally advise patients to put their feet on the bench.

Will help

Rotator Cuff injuries

Long biceps injuries

Post-op Shoulder rehab

Pectoral muscle tear

Scapular control

At the beach in the summer :-)

Lying on a bench, start with both dumbbells held straight above your torso. Bring the weights down slowly next to the torso. Come back up to starting position.

Repeat as prescribed.

Note: To avoid stress in the lower back, we generally advise patients to put their feet on the bench.

Will help:

Rotator Cuff injuries

Long biceps injuries

Post-op Shoulder rehab

Pectoral muscle tear

Scapular control

Lying on a bench, start with both dumbbells held straight above your torso. Bring the weights down slowly sideways, keeping your arms straight throughout the exercise. Come back up to starting position.

Repeat as prescribed.

Note: To avoid stress in the lower back, we generally advise patients to put their feet on the bench.

Will help:

Rotator Cuff injuries

Long biceps injuries

Post-op Shoulder rehab

Pectoral muscle tear

Scapular control

At the beach in the summer :-)

Sitting on the edge of a bench/chair, place your heels on a support in front of you with your knees bent.

Lift your bum by pushing through your arms and lower it down as low as possible in front of the bench. Use your legs for extra support.

Repeat as prescribed.

Will help:

Triceps muscle injuries

Pectoral muscles injuries

Rotator cuff injuries

shoulder post-op rehab

Scapular stability

Sitting on the edge of a bench/chair, place one foot on top of the others, keeping the legs as straight as possible.

Lift your bum by pushing through your arms and lower it down as low as possible in front of the bench. Avoid using your legs.

Repeat as prescribed.

Will help:

Triceps muscle injuries

Pectoral muscles injuries

Rotator cuff injuries

Shoulder post-op rehab

Scapular stability

Sitting on the edge of a bench/chair, place your heels on a support in front of you.

Lift your bum by pushing through your arms and lower it down as low as possible in front of the bench. Avoid using your legs.

Repeat as prescribed.

Will help:

Triceps muscle injuries

Pectoral muscles injuries

Rotator cuff injuries

shoulder post-op rehab

Scapular stability

Standing in front of a bench, assume a half lunge position with one hand on the bench (arm straight).

Place the end of a resistance band under the front foot.

Stretch the band by straightening the forearm backward. Make sure to bend the elbow when coming back down.

Repeat as prescribed.

Will help:

Triceps injuries

Scapular stabilistation

Standing in front of a bench, assume a half lunge position with one hand on the bench (arm straight).

Place the end of a resistance band under the front foot.

Stretch the band by straightening the whole arm backward. Make sure to keep the arm straight when coming back down.

Repeat as prescribed.

Will help:

Post-op shoulder surgeries

Triceps injuries

Scapular stabilistation

Stand with good posture, feet shoulder-width apart.

Once appropriate weights have been added and secured, hold barbell with your hands in a slightly wider than shoulder-width overhand grip.

Hold bar at shoulder height with your elbows bent.

Push bar straight up towards the ceiling, straightening your arms.

Return to the starting position in a slow and controlled manner.

Repeat as prescribed.

Notes: Keep back straight.

Will help:

Advanced rotator cuff injuries

Thoracic mobility

Scapular control

Advanced shoulder rehab

Pectoral muscle tear

Stand with good posture, feet shoulder-width apart.

Place band behind your upper back and hold end of band in each hand.

Bend elbows to 110 degrees and keep hands at chest level, just below shoulder height. (Palms facing each other)

Straighten arm out against resistance to reach shoulder height, whilst slightly turning elbow and wrist so palm is now facing down.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Scapula control

Shoulder Rehab

Tennis Elbow

Shoulder impingement

Rotator cuff injuries

Tricep injury

Stand with good posture, feet shoulder-width apart.

Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.

Pull both hands away from the body against resistance, whilst keeping elbows bent and close to the body.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Will help:

Shoulder rehab

Scapula control

Rotator cuff injuries

Bicep injuries

Shoulder impingement

Frozen shoulder

Stand with good posture, feet shoulder-width apart.

Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.

Pull both hands away from the body against resistance, whilst keeping elbows bent and close to the body.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Will help:

Shoulder rehab

Scapula control

Rotator cuff injuries

Bicep injuries

Shoulder impingement

Frozen shoulder

Stand with good posture, feet shoulder-width apart.

Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.

Pull one hand away from the body against resistance, whilst keeping elbows bent and close to the body.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Shoulder rehab

Scapula control

Rotator cuff injuries

Bicep injuries

Shoulder impingement

Frozen shoulder

Stand with good posture, feet shoulder-width apart.

Place end of band under foot and the other end in the same side hand.

Starting with your arm by your side, keep arm straight and pull band up against resistance to reach just above shoulder height.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Subacromial impingement

Post-op shoulder rehab

Bicep injuries

Scapular control

Rotator Cuff injury

Lower back pain

Stand with good posture, feet shoulder-width apart.

Place one end of band under foot and the other in the same side hand.

Starting with your arm by your side, keep arm straight.

Pull band out to the side of your body against resistance to reach just above shoulder height.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Subacromial impingement

Post-op shoulder rehab

Scapular control

Rotator Cuff injury

Stand with good posture, feet shoulder-width apart.

Place band in both hands, with slight tension.

Keeping arms straight at shoulder level, pull band away from body using both hands in opposite directions.

Pull against resistance until arms are in line with shoulders.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Will help:

Scapular control

Rotator cuff injuries

Shoulder rehab

Low back pain

Stand with good posture, feet shoulder-width apart.

Place band in both hands with slight tension. Keeping arms straight hold the band above your head.

Pull the band down to each side with both hands against resistance to shoulder level.

Return to starting position in a slow and controlled manner.

Repeat as prescribed.

Will help:

Scapular control

Thoracic mobility

Rotator cuff injury

Post-op shoulder rehab

Neck pain