Level 2 Exercises

Level 2 = 21-40% intensity

Not all of the exercises have been investigated and the information is intended only as a guide when choosing exercises.

Guide: R=ROM S=Strengthening P=Proprioception C=Core

EXERCISES  R S P C
Isometric exercises in sitting external rotation
X

Isometric exercises in sitting abduction
X

Isometric exercises in sitting internal rotation
X

Isometric exercises in sitting external rotation through range


X

Unilateral shoulder flexion in 4 point kneeling
X X X

 

Isometrics sitting ER

  1. Sit with or without your arm supported on a table and with your elbow bent to 90.  
  2. Place a rolled up hand towel under your armpit.
  3. Place the unaffected hand on the outside of the forearm at wrist level and push against it, to 30% of maximum resistance. 

Isometrics Sitting Abduction

  1. Sit with or without your arm supported on a table.
  2.  Keep your elbow by your side, place the hand of the unaffected arm on the outside of the upper arm and push into it., to 30% of maximum resistance

Isometrics Sitting IR

  1. In sitting with or without your arm supported on a table.
  2.  Place a rolled up hand towel under your armpit.
  3. Place the unaffected hand on the inside of the forearm at wrist level and push against it, to 30% of maximum resistance.

Isometrics Sitting ER through Range

  1. Sit with or without your arm supported on a table and with the elbow bent to 90.  
  2. Place a rolled up hand towel under your armpit.
  3. Place the unaffected hand on the outside of the forearm at wrist level and push against it.
  4. Move your forearm further out and resist in the new position.
  5. Progress throughout the full range available, to 30% of maximum resistance

Unilateral Flexion 4 Point Kneel

In 4-point kneeling with or without the physio ball, raise one arm out in front of you level with your body.