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Stretch 1: Banana stretch
Instructions:
- Find a wall/doorway that can be gripped with the hands
- Stand close to the doorway and grab with both hands
- Draw the side of the body thats furthest away for the wall outwards until you feel a stretch up the side of the body
Precautions:
- The sensation should be a strong stretch, not pain.
- If you experience pain, stop the exercise or reduce the movement.
- If you are unsure of the stretch or experiencing discomfort, speak to your physiotherapist
Stretch 2: Variation of Banana
Instructions:
- Find a wall/doorway
- Stand half a metre to a metre away from the wall and either cross one foot behind or have your feet together
- Draw the side of the body thats furthest away for the wall outwards until you feel a stretch and reach the hand towards the wall making a banana shape
Precautions:
- The sensation should be a strong stretch, not pain.
- If you experience pain, stop the exercise or reduce the movement.
- If you are unsure of the stretch or experiencing discomfort, speak to your physiotherapist
Stretch 3: Kneeling stretch
Instructions:
- Find yourself near a chair or bench
- Kneel down and place the arm above the head and reach over towards the surface your leaning on
Precautions:
- The sensation should be a strong stretch, not pain.
- If you experience pain, stop the exercise or reduce the movement.
- If you are unsure of the stretch or experiencing discomfort, speak to your physiotherapist
Stretch 4: Childs pose with Lateral Flexion
Instructions:
- Lye in childs pose
- walk hands out to the corner of the room and repeat
Precautions:
- The sensation should be a strong stretch, not pain.
- If you experience pain, stop the exercise or reduce the movement.
- If you are unsure of the stretch or experiencing discomfort, speak to your physiotherapist
Stretch 5: sidelying stretch
Instructions:
- Start by sitting on the edge of the bed
- Lay down onto the unaffected side while keeping your legs over the edge of the bed
- You can raise your top arm over your head to increase the stretch in your side body if required
- Maintain this position for 1-2 minutes
Precautions:
- The sensation should be a strong stretch, not pain.
- If you experience pain, stop the exercise or reduce the movement.
- If you are unsure of the stretch or experiencing discomfort, speak to your physiotherapist
