Shoulder Exercises
Biceps
Theraband Strengthening
Standing on the band with your feet to secure it throughout the exercise.
Triceps
Theraband Strengthening
Standing on the band with your feet to secure it throughout the exercise.
Supraspinatus
Theraband Strengthening
Keep your arm back at 30 degrees behind your shoulder and ensure your thumb is facing downwards throughout the motion.
Infraspinatus
Theraband Strengthening
This can be done with your back to the wall with shoulder and elbow at 90 degrees to ensure good form.
Teres Minor
Theraband Strengthening
Subscapularis
Theraband strengthening
Subscapularis
Stretches
Upper Trapezius
Stretch
Hold beneath your chair and lean to one side while leaning your head to the side. Hold for 30-45 seconds.
Mid Trapezius
Theraband Strengthening
Ensure your palm faces upwards throughout action. Engage your upper back and gluteal muscles throughout the exercise.
Mid Trapezius
Weight Strengthening
Ensure your palms are facing forwards with thumbs upwards throughout the motion. This can be performed with any type of weight such as dumb-bells or bottles of liquid such as in this case.
Lower Trapezius
Weight Strengthening
Lifting the weight up to as head level (or higher if you are able to) with your back engaged and maintained as straight as you can throughout the motion.
Do as many repetitions as it take to fatigue the muscle on one side before switching arms.
