Physiotherapy Exercises
Below are some physiotherapy exercises you can work on at home:
External Shoulder Rotation with Resistance Band:
This exercise is going to help strengthen and stabilize your rotator cuff/shoulder joint.
How to: Stand upright with a resistance band attached to something next to you (door, stand, etc…). Hold the end of the band with the hand of your injured arm and create tension in the band with your elbow at a 90º angle. Rotate your forearm externally (away from your body), pulling against the bands resistance. Keep your body stable and resist any rotation of your body. Stop and try again later if you notice any discomfort/pain.
Internal Shoulder Rotation with Resistance Band:
This exercise will help strengthen your rotator cuff providing more stability in your shoulder joint.
How to: Stand upright with a resistance band attached to something next to you (door, stand, etc…). Hold the end of the band with the hand of your injured arm and create tension in the band with your elbow at a 90º angle. Rotate your arm inwards (towards your body) with your elbow at your side while keeping your shoulder blades back. Repeat 6-8 times but stop and try again later if you notice discomfort/pain.
Clam Shells:
Used to help strengthen your external hip rotation, clam shells are an effective strengthening exercise.
How to: Simply lay on your side with your feet, knees and ankles aligned. Bend your legs slightly towards your midline and lift the top knee up. Try to keep your body planted to the ground without rolling backwards with the motion. Keep the movement of the upper leg slow and controlled.
Ideally aim for 6-8 reps per side, if there is pain with the motion, please stop and try again later to avoid flare ups.
Bird Dog:
Useful for stabilizing the core/abdominal region, the bird dog is an excellent exercise to help with low back pain. By strengthening your core, you are also strengthening the surrounding muscles of your back and hips.
How to: starting position is on your hands and knees, your hands should be aligned with your shoulders while your knees should be aligned with your hips. Keep your core tight and extend the opposite arm and leg out at the same time. Try to keep your body controlled and limit any rotation of your hips. Hold for a few seconds then repeat the movement on the other side.
Aim for 6-8 reps per side, if there is pain with the motion, please stop and try again later to avoid flare ups.
Cat Cow:
This exercise is great for stretching your neck and back, therefore increasing your mobility and reducing tension.
How to: start on your hands and knees, lift your head and tailbone up/out while dropping your belly button towards the ground. Hold this position for about 10 seconds. Next you are going to arch your back in the opposite direction, pulling your head/neck and tailbone inwards creating an upward curve in your back. Hold this position for about 10 seconds. Switch back and forth between these motions for 1 min at a time. You should feel a good stretch with no pain while performing this exercise.
Glute Bridge:
This exercise is useful for strengthening not only your glutes, but also for activating and strengthening your core stability muscles.
How to: start on your back with your feet shoulder width apart and flat on the ground with your knees bent. While engaging your glutes and core, raise your hips upwards as high as you can comfortably. Refrain from arching your back. Hold the position at the top for 5-10 seconds and then drop back down. Repeat x10. If you experience pain with the movement please stop and try again later.
