Active Assisted Flexion - Repeat 10 times
Lie flat with your knees bent. Hold a stick with your hands just wider than your shoulders. Lift your arms up over your head until you feel a stretch. Do not force the movement. Hold for a few seconds then lower.
Active Assisted External Rotation - Repeat 10 times
Lie flat with your knees bent. Put a folded towel under your elbow. With your elbow bent to 90 degrees and kept by your side, push your hand outwards with the unaffected hand until you feel a stretch. Do not force it. Hold for a few seconds then move back to the starting position.
With thanks to Cath Ellis & Lizzy Miles, specialist physiotherapists, for their help with the demonstration and preparation of the exercise sheets.