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Resisted Shoulder Internal Rotation
Stand with the outside of your left shoulder facing the resistance band anchor point placed at elbow height. Use a rolled up towel between the left upper arm and your body to maintain good mechanics. Start with left hand holding the band with elbow bent at 90 degrees and rotated out away from your stomach. Pull band in towards your stomach without rotating trunk or flexing the elbow. Return to starting position. Perform 20 repetitions. Repeat on opposite arm.
Resisted Shoulder External Rotation
Stand with the outside of your left shoulder facing the resistance band anchor point placed at elbow height. Use a rolled up towel between the right upper arm and your body to maintain good mechanics. Start with right palm touch your stomach holding the band with elbow bent at 90 degrees. Pull band out and away from your stomach without rotating trunk or extending the elbow. Return to starting position. Perform 20 repetitions. Repeat on opposite arm.
Resisted Shoulder Extension
Stand facing the resistance band anchor point placed at or above shoulder height. Start with arm raised out in front of body at shoulder height. Pull the resistance band down towards the right hip with palm in by squeezing the right shoulder blade. Return to starting position. Maintain good posture throughout. Perform 20 repetitions. Repeat on opposite arm.
Resisted Shoulder Adduction
Stand with the outside of your left shoulder facing the resistance band anchor point placed at or above shoulder height. Start with left arm raised out to your side at 90 degrees with palm down. Pull resistance band down toward the left side of your body without shrugging the left shoulder. Return to starting position. Perform 20 times. Repeat on opposite arm.
Resisted Rows (Scapular Retraction)
Stand tall with chest out, shoulders back and head in neutral position (this is to keep stress of your neck). Start with elbows extended and hands out in front of your body at stomach height. Pull resistance band in toward stomach by squeezing your shoulder blades back and down. Keep elbows close to sides with palms facing in. Release resistance band back to the starting position. Repeat 20 times. *Note – there should be resistance in the band at the start and finish positions.
Wrist Flexor Stretch
Place left arm at in front of your body at shoulder height with palm down. Use right hand to bend the wrist and fingers up to feel a stretch at the inside of the left elbow. Hold for 30 seconds. Repeat on the opposite arm.
Wrist Extensor Stretch
Place left arm at in front of your body at shoulder height with palm down. Use right hand to bend the wrist down towards the floor to feel a stretch at the outside of the left elbow. Hold for 30 seconds. Repeat on the opposite arm.
Triceps/Posterior Shoulder Stretch
Keep shoulders square. Reach across body with the left hand. Use the right hand placed above the left elbow to pull further across your body to feel a stretch in the triceps and back of the left shoulder. Hold for 30 seconds. Repeat on opposite arm.
Triceps Stretch
Use the left arm and reach over your shoulder as if trying to touch your shoulder blade on the same side. Use the right hand to support the left elbow and push upward to feel a stretch in the left triceps. Hold for 30 seconds. Repeat on opposite side.
Triceps Stretch
Use the left arm and reach over your shoulder as if trying to touch your shoulder blade on the same side. Use the right hand to support the left elbow and push upward to feel a stretch in the left triceps. Hold for 30 seconds. Repeat on opposite side.