Skip to content
Instructions:
- Lie on your back with a matt or comfortable surface underneath you
- Bend the knees so the feet are flat
- Utilising the designated hand weight of choice, bring the hands together so the palms are facing
- With soft elbows, allow the arms to move out to the side like opening a book
- Stop the hands from collapsing to the floor at the end of the movement
- Press the weights together to align with the chest bone
- Ensure the elbows remain soft throughout
- Repeat as instructed by your Physiotherapist
Incline bench variation:
- For this exercise utilise a weight prescribed by your physiotherapist
- Set up the bench to an incline position
- Come to a seated position with head resting against the bench and feet on the floor
- Bring your hands in front of your chest with arms out straight
- From here, control the movement as your arms come away from each other towards the ground
- Stop as they come in line with your shoulders and return to the starting position
- Repeat as per physiotherapist instruction
Roller variation:
- Lie on your back with the foam roller supporting your spine head to tailbone
- Bend the knees so the feet are flat
- Utilising the designated hand weight of choice, bring the hands together so the palms are facing
- With soft elbows, allow the arms to move out to the side like opening a book
- Stop the hands from collapsing to the floor at the end of the movement
- Press the weights together to align with the chest bone
- Ensure the elbows remain soft throughout
- Repeat as instructed by your Physiotherapist
