Level 3 Exercises

Level 3 Exercises = > 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 

Theraband isometric external rotation long lever
X X

Diagonal pattern exercise with theraband
X X

Diagonal pattern exercise with free weights and step
X X X

Dynamic hug with theraband and ball
X X X

Diagonal pattern abduction in elevation to adduction with exercise band
X X

Diagonal pattern adduction in elevation to abduction with exercise band
X X

Diagonal pattern adduction to abduction in elevation with exercise band
X X

Diagonal pattern abduction to adduction in elevation with exercise band
X X

 

 Isometric ER Long Lever

  1. Sitting or standing.
  2. Hold onto an exercise band with both hands.
  3. Start with your elbows by your sides and stretch the band by taking your forearms out to the side and then move your arms up and out in one smooth movement.
  4. Finish with your arms above your head and elbows straight. 

Diagonal Pattern with Theraband

  1. In standing, stand on one end of the exercise band or fix it under a door and hold the handle end in the hand of your affected arm.
  2.  Place this hand on the opposite hip and take it up and over the affected side.
  3.  Return by reversing the movement. 

Diagonals with weight and step

  1. Stand with your back to a step with one foot on the step.
  2.  Hold a light weight in each hand and squat with your arms crossed in front of you.
  3.  Step backwards onto a step and simultaneously take both arms up and out to the side, finishing in a 'Y' above head. Return to the starting position and change legs. 

Dynamic Hug

  1. Place the exercise band handle under the physio ball and hold onto the band.
  2.  Lie on the ball with your feet still on the floor, hugging the ball with your arms.
  3. Take your arms out to the side working against the resistance of the band. 

Diagonal Abduction Elevation to Adduction

Diagonal pattern abduction in elevation to adduction with exercise band

  1. Stand sideways with your affected shoulder closest to the door and your arm out straight with your palm facing forward as shown.
  2. Pull the handle down and across your body toward your opposite hip. 

 

Diagonal Adduction Elevation to Abduction

Diagonal pattern adduction in elevation to abduction with exercise band

  1. Stand sideways with your affected shoulder farthest away from the door.
  2.  Position your arm across your face with your palm facing backwards, as shown.
  3.  Pull the handle down and across your body toward your opposite hip.

Diagonal Adduction to Abduction in Elevation

  1. Diagonal pattern adduction to abduction in elevation
  2. Stand sideways with your affected shoulder farthest away from the door.
  3. Position your arm across your body with your palm facing backwards as shown.
  4. Pull the handle up and across your body, as shown. 

Diagonal Abduction to Adduction in Elevation

Diagonal pattern abduction to adduction in elevation

  1. Stand sideways with your affected shoulder closest to the door and your arm out straight with your palm facing forward, as shown.
  2. Pull the handle up and across your body, as shown.