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

scapula retraction

• There are 4 different heights the higher the harder

• Ensure shoulder blades and flat and across not down

• 3 sets x 5 reps in each position

single arm scull on exercise ball

• Set shoulders and lift off the ball very small amount

• Ensure shoulder set during exercise

• Make sure do equal amounts on each side

• Can do off bed, or floor if no ball

• Can add light weight to increase load

• 3 sets x 15 seconds each side

bridge with alternating leg kicking

• Set core and keep pelvis still

• Leg movement at a pace of 1 per second

• 3 sets x 20 seconds

bridge with alternating toe taps

• Set core and keep pelvis still

• Leg movement at a pace of 1 per second

• 3 sets x 20 seconds

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

standing double arm straight pull

• Bend knees keep shoulder blades set

• Resistance low

• 4 sets x 30 reps

supine single arm alternating band pull

• Set shoulder and core

• Should be light not strong resistance

• No shoulder pain

• 4 sets x 30 reps each side