TUESDAY & FRIDAY

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 wy on exercise ball

  • If no swiss ball can do on ground or hand off bed/ chair

  • Set shoulder blades flat

  • Only lift chest off the ball a very small amount.

  • 3 sets x 10 reps

Leg / Trunk Exercises

BRIDGE with alternating toe taps

  • Set core and keep pelvis still

  • Leg movement at a pace of 1 per second.

  • 3 sets x 30 seconds

thoracic rotation on exercise ball

  • Small movement don’t arch back

  • 3 sets x 6 on each side

Swim Load Exercises

single arm ball bounce

  • 3 sets x 20 seconds each side

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 Tuesday’s or Friday’s add these exercises -

kneeling double arm straight pull

  • Same as standing just an example of hard to fix band above head

  • Can do kneeling or standing

  • Can do alternate arms or Double arms.

  • 3 sets x 30 reps

single band pull down

  • Similar to a lat. pull down

  • Resistance should be stronger than the other pulling exercise

  • 3 sets x 15 reps each side

 
 
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