1Thoracic Rotation
- Sit upright in the chair with the feet firmly planted on the floor.
- The bottom is positioned slightly forward on the chair.
- Take the hands to the armrest on the chair.
- Maintaining an open chest, use the arms as an anchor and rotate the chest.
- Take 3 deep breaths here allowing yourself to move further into the position on each exhale.
- Return to the centre and repeat on the opposite side.
- Complete as per Physiotherapist guidelines
Arms at rest or folded
2Book Opening [Short Lever]
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift the back of hand of the top arm to the forehead.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
Perform within a comfortable range, 10 rep, 1 or 2 sets on each side.