STAGE 6
EXERCISE 2: OVERHEAD CIRCLES
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Take your arm overhead and move it in small circles
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Keep your arm straight and your core engaged
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Move as fast as is comfortable
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Draw 10 circles in a clockwise direction and then repeat in an anti-clockwise direction
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- Complete 3 sets in total
- Rest for 60-90 seconds between each one
EXERCISE 3: CHEST PASS
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Hold the ball as you would during play and complete 10 steady chest passes against a wall
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Focus on keeping the shoulder blades back and down
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Do not aim to use full explosive power at this stage
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Complete 3 sets of 10 repetitions
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Rest for 60-90 seconds between sets
EXERCISE 1: SHOULDER FLEXION (ECCENTRIC)
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The movement is the same as in Stage 4
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However, change the timing so that you lift for one count, and then lower for approximately 7 counts
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Complete 3 sets of 10 repetitions​
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Rest for 60-90 seconds between sets
EXERCISE 4: PUSH UP PLUS
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Begin in full plank position
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Complete a full push up
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At the top, continue pressing the floor away, until your shoulder blades separate and your upper back rounds
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Complete 3 sets of 10 repetitions
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Rest for 60-90 seconds between sets
EXERCISE 5: SIDE PLANK ON GYM BALL
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Begin sitting on the side of your hip, with your elbow and forearm on a gym ball
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You can hold your wrist with your non-injured hand for added stability while you get into position
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Lift your hips into side plank position
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Once you have your balance, release your top hand and place it on your hip
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Complete 3 x 30-second holds
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Rest for 60-90 seconds between each one
EXERCISE 6: ONE-ARM PLANK
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Begin in forearm plank with your legs extended
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Rotate the forearm of your injured side inwards slightly, for balance
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Lift the other hand and place it behind your back
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Complete 3 x 30-second holds
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Rest for 60-90 seconds between each one
