Thoracic Rotation: Sit upright with your feet flat on the floor and arms crossed over your chest. Gently rotate your upper body to one side while keeping your hips facing forward, then return to centre and repeat on the other side. Complete repetitions as prescribed by your physiotherapist.
Forward Roll: Sit tall and slowly round your upper back and shoulders forwards, allowing your head and arms to relax down. Slowly return to an upright posture. Complete repetitions as prescribed by your physiotherapist.
Thoracic Extension: Sit upright with your hands behind your head. Gently arch your upper back backwards over the chair while lifting your chest towards the ceiling, then return to the starting position. Complete repetitions as prescribed by your physiotherapist.
Lateral Flexion: Sit upright and slowly bend your upper body to one side, reaching your hand towards the floor while keeping both sitting bones on the chair. Return to centre and repeat on the other side. Complete repetitions as prescribed by your physiotherapist.
Shoulder Rolls: Sit tall with your arms relaxed by your sides. Slowly roll your shoulders up, backwards, and down in a smooth circular motion. Complete repetitions as prescribed by your physiotherapist.
Scapular Retraction: Sit upright with your shoulders relaxed. Gently squeeze your shoulder blades back and slightly down, then relax. Complete repetitions as prescribed by your physiotherapist.
