Machine exercises

With a wide bar grip, lean upper body and head slightly backwards. Push your chest out and pull the bar down to your chest. Slowly return to the start position and repeat. To increase the range of motion and further engage the muscles acting on the shoulder girdle you can pull the shoulder girdles down when doing the pulldown and let the shoulders be pulled upwards when returning to the starting position.

Lie with your legs straight, letting your upper body hang to the floor. Contract your abdomen and lower back, raising your upper body in a gentle movement while keeping it straight.

Sit with your knees slightly bent. In the start position, your active arm and shoulder are stretched forward, your body is turned slightly to the same side. Pull your shoulder and arm back fully allowing your body turn with the movement.

Stand leaning forwards, supported against the pad. Straighten your active leg backward. Your hip, knee and ankle must be stretched by the end of movement. Repeat with your other leg.