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Instructions: Level 1

  • Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room
  • Place the palms up towards the roof if comfortable
  • Draw the shoulder blades together
  • Slowly lower them back to the starting position with the shoulders resting down
  • Repeat as per Physiotherapists guidelines

Instructions: level 2

  • Use the same starting position as above
  • As you squeeze the shoulder blades together lift the palms up in line with the hip height
  • Slowly lower to the starting position with the shoulders resting down
  • Repeat as per Physiotherapists guidelines

Instructions: level 3

  • Use the same starting position as above
  • Bring the arms with the thumbs up out to the side in line with the shoulder
  • As you squeeze the shoulder blades together lift the arms up
  • Slowly lower to the starting position with the shoulders resting down
  • Repeat as per Physiotherapists guidelines

Instructions: level 4

  • Use the same starting position as above
  • Bring the arms with the thumbs up in front of you to form a ‘Y’ shape
  • As you squeeze the shoulder blades together lift the arms up
  • Slowly lower to the starting position with the shoulders resting down
  • Repeat as per Physiotherapists guidelines

Precautions

Ensure that the shoulders do not elevate around the ears when completing these exercises. Concentrate on the movement coming from the shoulder blades.