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Exercise band Facepulls

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Exercise band Facepulls

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for strength or endurance of the posterior Deltoids, Rotator cuff and mid back
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Get about 1 metre of exercise band and stand on the centre of the band with one your front foot
  4. You should be in a staggered step stance
  5. Take hold of the ends of the exercise band with each hand
  6. Bend the knees and hips and keep your back straight
  7. Try to get your body parallel to the floor
  8. Try to have the exercise band slack taken up with your arms hanging to the floor
  9. Now pull the band ends back to either side of your face with your elbows flared outwards and externally rotating at your shoulders and squeeze your shoulder blades down and together
  10. Once you reach the top point, then slowly return to the start position and repeat
  11. Choose a resistance band that is high for strengthening and is low for endurance.
  12. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  13. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  14. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  15. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).