Model: Martí Coromina
Lat Pull Down
Position your resistance band at the top of the doorway, and place your wheelchair or yourself about an arm’s length away. Grab ends of the band in both hands and keep the elbows straight. Pull your shoulders back, pinching them together, then pull the bands down toward the hips while still keeping the elbows straight. Release and return to beginning position.
External Shoulder Rotation
Turn your wheelchair or yourself where the shoulder you are working is opposite to the door and resistance band. Place a rolled towel under the working arm and hold one end of the band. Keep your hand tucked into the stomach with your elbow bent. Pull hand back out until it is in line with your shoulder. Hold for 30-45 seconds, and then return to starting position.
Row
Position your resistance band around shoulder height and place your wheelchair or yourself about an arm’s length away. Grab the ends of the band in both hands with your elbows straight. Pull back, bending your elbows and pinching the shoulders together. Slowly extend back to the starting position.
Chin Tucks
Seated upright in a chair with good posture, tuck in your chin, straightening your neck. Hold for 30-45 seconds, and then release back to natural posture.
Elbow Extension
Keep resistance band at shoulder height and wheelchair placed an arm’s length away. Grab the ends of the band in each hand, and bend your elbows back to shoulder level. Pull down on the bands to straighten your elbows, hold for 30-45 seconds and then return to the bent elbow position.
