MONDAY & THURSDAY
The physio program has been designed by the Sydney Sports Medicine Centre to ensure your body is ready to return to training and minimise the risk of injuries, be sure to watch the videos and read the descriptions of each exercise prior to completing it for the first time.
Accessory Exercises
Banded external rotation
Ensure shoulder blades set flat
No shoulder pain, elbows can come up higher to make exercise more challenging
3 sets x 8 reps
banded overhead press
Push out against band whole way
Set shoulder blades flat and lift up through shoulder blades
No pain / can add small weight to increase load
3 sets x 8 reps
banded shoulder abduction
Set shoulder blades
Only come up to 90 deg or in line with shoulder
Don’t let shoulder hitch up
3 sets x 8 reps
Leg / Trunk Exercises
banded FS kick
Ensure core on
Short fast movements
No back pain
3 sets x 20 seconds
bridge with alternating leg kick
Set core and keep pelvis still
Leg movement at a pace of 1 per second
3 sets x 20 seconds
Swim Load Exercises
alternating catch with exercise ball
If you don’t have swiss ball can kneel and do on soccer/ basketball single arm.
Set shoulder and core on contact
Aim 40 contacts per 30 sec.
3 sets x 30 seconds
supine single arm alternating band pull kick
Set shoulder and core
Should be light not strong resistance
No shoulder pain
3 sets x 20 seconds
If you have been able to do minimal/no swimming on Monday’s or Thursday’s add these exercises -
bent over band pull
Can do double arm or single arm
Bend knees keep shoulder blades set
Resistance low
4 sets x 60 seconds
supine double straight pull
Set shoulder and core
Should be light not strong resistance
No shoulder pain
4 sets x 20 reps
