Marlborough Osteopathy

and Massage Phone: 035547776

4 Balmoral Mews Fax: 03 547 0812
Springlands Email: admin@mosl.co.nz
Blenheim www.mosl.co.nz
7201

Exercise plan: Patient: Date: Practitioner:

Water polo - shoulder Marlborough Water Polo 03rd May 2020 Paul Sell
strengthening

Split the exercises into two groups - alternate days 1 and 2 - named as such underneath
the exercise. There is a link to a video of how to perform each exercise.

Start doing 10 reps with a relatively light resistance band or tube. Build up from there -
increase reps first, then resistance. The aim is to do them 3 times each per week (6 days);
have one day of rest (from any sort of training) per week.

If you experience any sharp pain doing an exercise: stop! Aching, fatigue or soreness in
muscles whilst do the exercises (or after) is fine - that is part of the process.

Any questions on any of the above or the exercises themselves, either email Paul Sell at
paul@mosl.co.nz or find him on the poolside.

All the exercises can be done with either resistance bands or tubes. Resistance bands are
cheaper and more flexible (you can double them over to increase resistance); tubes are
more durable and have handles, which means they are more comfortable, you can vary
your grip, and some exercises can be done on both sides with a tube. Have a look at them
at https://www.mosl.co.nz/online-shop/. If you need to buy any they are also available to
purchase at the same link.

Internal Rotation with Band

Tie the resistance band to a door handle (or something of a
similar height). Tuck your elbow in, keeping it next to your
body, and move your arm inwards towards your stomach
using the band as resistance. This is an important
strengthening exercise for the rotator cuff shoulder
muscles. Keep the movements slow and controlled in both
directions.

Hold for Pause for a second at the end of each rep |

Repeat 10-15-20 (x3) times | Perform On alternate days
(1) times daily | Perform both sides

Video: http://youtu.be/ZXncuZKonas

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 External Rotation with Band
Tie the resistance band to a door handle (or something of a
similar height). Tuck your elbow in, keeping it next to your
body, and move your arm outwards away from your
stomach, using the band for resistance. This is an important
strengthening exercise for the rotator cuff shoulder
muscles. Keep the movements slow and controlled in both
directions.

Hold for Pause for a second at the end of each rep |

Repeat 10-15-20 (x3) times | Perform On alternate days
(1) times daily | Perform both sides

Video: http://youtu.be/KZpckJLRhaE

Resisted Extension with Band One Arm

Either tie the resistance band to a door handle or
something nearer ground level, eg, a table leg. Holding onto
the exercise band, pull your arm backwards. Relax, and
repeat. You will feel the muscles behind the back of the arm
(triceps) contracting.

Hold for Pause for a second between each rep | Repeat

10-15-20 (x3) times | Perform On alternate days (1)
times daily | Perform both sides

Video: http://youtu.be/XjHFZrx8YM8

Band Flexion 90 Degrees

Place an exercise band under your foot, and lift the other
end towards the side of your body. When you have reached
your limit, move your arm back down. Keep the movements
slow and controlled in both directions. This exercise will
improve mobility and strength to your shoulder.

Hold for Pause for a second between each rep | Repeat

10-15-20 (x3) times | Perform On alternate days (1)
times daily | Perform both sides

Video: http://youtu.be/ZSucMf4W1Hg

Serratus anterior strengthening

The band/tube should be anchored just below shoulder
level. Start with the elbow bent and then push the arm
forwards and slightly upwards as far as possible, making
sure you can feel the shoulder blade moving forwards. (The
movement is like a punch - serratus anterior is known as the
"boxer's muscle".) Keep the movement controlled in both
directions.

Hold for Pause for a second between each rep | Repeat

www.mosl.co.nz
10-15-20 (x3) times | Perform On alternate days (1) Page: 2 / 4
 times daily | Perform both sides

Video: https://www.youtube.com/watch?v=0mSAeOOaAuc

Throwing with Band

Gently perform a throwing movement using the band as
resistance. This will help improve mobility, co-ordination,
strength and function to your shoulder. Keep the
movements controlled, but vary the speed (build it up).

Hold for Pause at the end of the throw for one second |
Repeat 10-15-20 (x3) times | Perform On alternate days
(2) times daily | Perform both sides

Video: http://youtu.be/UpqAC4QNFhM

Seated Narrow Row with Band

Sit on a chair or Swiss ball, and fix an exercise band to
something solid in front of you. Grasp both hands on the
end of the exercise band, and pull your elbows behind your
body. At the same time, squeeze your shoulder blades
together. By performing this exercise, you will strengthen
the mid-trapezius and rhomboid muscles situated next to
the shoulder blade, to help posture and shoulder blade
stability. Keep the movements controlled.

Hold for Pause for second between each rep | Repeat

10-15-20 (x3) times | Perform On alternate days (2)
times daily

Video: http://youtu.be/7gMfaPcND1o

Seated Lat Pull Down Band

Sit on a chair or Swiss ball with good upright posture.
Secure an exercise band above your head - a door frame,
bar or sturdy branch all work well for this. Hold the band in
both hands, and pull your elbows down to horizontal. At the
same time, squeeze your shoulder blades together. Relax as
you let your arms go back up - but retain control. By
performing this exercise, you will strengthen the mid-
trapezius, latissimus dorsi and rhomboid muscles situated
next to the shoulder blade, to help posture and shoulder
blade stability.

Hold for Pause for a second between each rep | Repeat

10-15-20 (x3) times | Perform On alternate days (2)
times daily

Video: http://youtu.be/94A3JVWqpdg

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 Elbow Flexion Band
Stand on one end of an exercise band, and hold the other
end, then bend your elbow. When you reach your end of
range, let your elbow return to the start position in a
controlled manner.

Hold for Pause for a second between each rep | Repeat

10-15-20 (x3) times | Perform On alternate days (2)
times daily | Perform both sides

Video: http://youtu.be/gCUCvmHOaL0

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