STAGE 3
EXERCISE 2: CORNER STRETCH
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Place your forearms against two walls, with elbows slightly above shoulder height
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Lean your chest towards the corner until you feel a stretch
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Complete 3 x 30-second holds
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Rest for 60 seconds between each one
EXERCISE 3: EXTERNAL ROTATION (ECCENTRIC)
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Lie on your side with your elbow against your waist and hand relaxing towards the mat in front of you
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Lift the weight towards the ceiling for one count, keeping your elbow against the side of your body
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Slowly lower for approximately 7 counts
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Complete 3 sets of 10 repetitions
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Rest for 60 seconds between sets
EXERCISE 1: ELBOW FLEXION
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Sit with your upper arm slightly in front of your body, and your forearm on a table with the palm up
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Slowly lift the weight towards your shoulder and then lower with control - use even timing in both directions
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Complete 3 sets of 10 repetitions
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Rest for 60 seconds between sets
EXERCISE 4: SEATED PRESS UP
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Sit on the edge of a chair with your hands on either side of your legs
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Push into your hands until some of your weight starts to lift away from the chair
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Your feet should stay on the floor and some of your bodyweight on the chair throughout
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Complete 3 x 10-second holds
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Rest for 60 seconds between each one
EXERCISE 5: WALL CIRCLES
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Place a tennis ball between your palm and the wall, roughly at shoulder height
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Draw 10 circles with the ball in a clockwise direction, then repeat in an anticlockwise direction
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Repeat both directions with the arm to the side of the body
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Complete 3 sets in total
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Rest for 60 seconds between sets
EXERCISE 6: GYM BALL BRIDGE
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Lie on the floor with your arms by your sides and your legs extended on a gym ball
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Roll the ball towards you and flex your feet, pressing your heels into the ball
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Lift your hips into a glute bridge
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Complete 3 x 60-second holds
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Rest for 60 seconds between each one
