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Band Pull Down Flies

Stand with good posture, feet shoulder-width apart.
Place band in both hands with slight tension. Keeping arms straight hold the band above your head.
Pull the band down to each side with both hands against resistance to shoulder level.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Scapular control
Thoracic mobility
Rotator cuff injury
Post-op shoulder rehab
Neck pain
RB Reverse Flies

Stand with good posture, feet shoulder-width apart.
Place band in both hands, with slight tension.
Keeping arms straight at shoulder level, pull band away from body using both hands in opposite directions.
Pull against resistance until arms are in line with shoulders.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Scapular control
Rotator cuff injuries
Shoulder rehab
Low back pain
RB Shoulder Abduction

Stand with good posture, feet shoulder-width apart.
Place one end of band under foot and the other in the same side hand.
Starting with your arm by your side, keep arm straight.
Pull band out to the side of your body against resistance to reach just above shoulder height.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Subacromial impingement
Post-op shoulder rehab
Scapular control
Rotator Cuff injury
RB Shoulder Flexion

Stand with good posture, feet shoulder-width apart.
Place end of band under foot and the other end in the same side hand.
Starting with your arm by your side, keep arm straight and pull band up against resistance to reach just above shoulder height.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Subacromial impingement
Post-op shoulder rehab
Bicep injuries
Scapular control
Rotator Cuff injury
Lower back pain
RB Shoulder Lateral Rotation - (Concentric/Isomeric)

Stand with good posture, feet shoulder-width apart.
Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.
Pull one hand away from the body against resistance, whilst keeping elbows bent and close to the body.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Scapula control
Rotator cuff injuries
Bicep injuries
Shoulder impingement
Frozen shoulder
RB Shoulder Lateral Rotation (Bilateral) - Side View

Stand with good posture, feet shoulder-width apart.
Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.
Pull both hands away from the body against resistance, whilst keeping elbows bent and close to the body.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Shoulder rehab
Scapula control
Rotator cuff injuries
Bicep injuries
Shoulder impingement
Frozen shoulder
RB Shoulder Lateral Rotation (Bilateral)

Stand with good posture, feet shoulder-width apart.
Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.
Pull both hands away from the body against resistance, whilst keeping elbows bent and close to the body.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Shoulder rehab
Scapula control
Rotator cuff injuries
Bicep injuries
Shoulder impingement
Frozen shoulder
RB Shoulder Protraction

Stand with good posture, feet shoulder-width apart.
Place band behind your upper back and hold end of band in each hand.
Bend elbows to 110 degrees and keep hands at chest level, just below shoulder height. (Palms facing each other)
Straighten arm out against resistance to reach shoulder height, whilst slightly turning elbow and wrist so palm is now facing down.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Scapula control
Shoulder Rehab
Tennis Elbow
Shoulder impingement
Rotator cuff injuries
Tricep injury
RB Shoulder Lateral Rotation

Stand side on, feet shoulder-width apart.
Hold the band in the hand furthest away from where the band is tied. Keep elbow close to the body and bent at 90 degrees.
Keeping the band level, slowly pull the band away from your body against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Elbow rehab
Rotator cuff injuries
SLAP tear
Frozen shoulder
RB Shoulder Medial rotation

Stand side on, feet shoulder-width apart.
Hold the band in the hand closest towards where the band is tied. Keep elbow close to the body and bent at 90 degrees.
Keeping the band level, slowly pull the band towards the middle of your body against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Elbow rehab
Wrist rehab
RB Standing Row - Both Arms

Stand with good posture, feet shoulder-width apart.
Hold the band in both arms straight out in front of you at hip height.
Using the muscles between your shoulder blades, pull your shoulders back and down.
Whilst at the same time perform a rowing motion keeping your elbows close to your body.
Return to the start position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Shoulder rehab
Shoulder impingement
Bicep injury
Rotator cuff injury
RB Standing Row - One arm

Stand with good posture, feet shoulder-width apart.
Hold the band in one hand with arm straight out in front of you at hip height.
Using the muscles between your shoulder blade, pull your shoulder back and down.
Whilst at the same time perform a rowing motion keeping your elbow close to your body
Return to the start position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Shoulder impingement
Bicep injury
Rotator cuff injury
RB Chest Press

Stand in a split stance, leaning forward. Arms raised up but below shoulder height and elbows bent to 90 degrees.
Push arms straight out in front against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
RB Unilateral Chest Press

Stand with good posture, feet shoulder-width apart.
Lean forward with arm raised up but below shoulder height and elbow bent to 90 degrees.
Push arm straight out in front against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
RB Shoulder Medial Rotation with Arm at 90 Degrees

Stand with good posture, feet shoulder-width apart.
Arm raised up at shoulder height with elbow at 90 degrees. Hold the band in one hand. (Fingers pointed towards ceiling).
Keeping arm at shoulder height and elbow bent, rotate the arm forward against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Rotator cuff injuries
Shoulder impingement
Shoulder rehab
Elbow rehab
Wrist rehab
RB Shoulder Lateral Rotation with Arm at 90 degrees

Stand with good posture, feet shoulder-width apart.
Arm raised up at shoulder height with elbow bent at 90 degrees. Hold the band in one hand.
Keeping arm at shoulder height and elbow bent, rotate the arm back against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Rotator cuff injuries
Shoulder rehab
Shoulder impingement
Tennis elbow
Elbow rehab
Wrist rehab