Shoulder Flexion with Theraband

- Stand with feet shoulder width apart and the theraband looped around your wrists.

- The band should be tight enough to give a little tension but not too tight so it feels that you really have to push against it

- Keep your chest lifted slightly and eyes looking ahead

- Raise your arms above your head maintaining the gentle tension on the theraband.

Wall Slide

- Push out into the band and push into the wall with the outer border of your hands

- Step in towards the wall and push your hands up the wall

- Keep pushing and return your hands to the starting position 

Short Lever

- Push out into the band, keeping the elbows bent to approximately 90 degrees

- Raise the hands up and over your head.

- Keep pushing and return to the starting position.

Long Lever

- Push out into the band

- Raise the hands up and over your head, creating a narrow 'V-shape'

- Keep pushing and return to the starting position.

Step

- Push out into the band

- Raise the hands up and over your head, creating a narrow 'V-shape' as you step forwards

- Keep pushing and return to the starting position as you step back

- Repeat using the other leg

Squat

- Push out into the band

- As you squat raise the hands up and over your head, creating a narrow 'V-shape'

- Keep the back straight and knees over the toes as you squat

- Keep pushing into the band and return to the starting position

- Stop this exercise if it causes knee pain and speak to your physiotherapist

Lunge

- Step one leg forwards and raise the back heel off the floor

- Push out into the band

- Lower your hips, sinking straight down into a lunge position 

- As you squat raise the hands up and over your head, creating a narrow 'V-shape'

- Keep the back straight and make sure the front knee stays over the toes

- Keep pushing into the band and return to the starting position

- Stop this exercise if it causes knee pain and speak to your physiotherapist

Yorkshire Shoulder Physiotherapy

To View our privacy policy please click here