Strength: Scapular Retraction With Thoracic Extension/ Superman (Prone)

Level 1 instructions:

• Lay on your stomach with your forehead on a pillow to allow for some breathing room
• Squeeze the shoulder blades together and lift the palms up, in line with the hip
• At the same time lift from your breastbone so you shoulders, head and neck lift off the ground while maintaining a neutral neck position.
• Slowly lower back to the ground with shoulders rested
• Repeat as per your Physiotherapist instructions

Level 2 instructions:

• Lay on your stomach with your forehead on a pillow to allow for some breathing room
• Repeat the same movement from above: squeeze the shoulder blades together, lift your arms up, lift from your breastbone so your shoulders, head and neck lift off the ground
• Simultaneously lift both legs off the ground
• Slowly lower back to the ground with shoulders and legs rested
• Repeat as per your Physiotherapist instructions

Precuations:

• If you experience any pain, please stop the exercise and speak to your Physiotherapist