1Serratus Anterior Punch
- Lie on your back holding on to your prescribed dumbbell with your arm extended towards the ceiling.
- Maintain a straight elbow while completing the following movements below or as guided by your physiotherapist:
- Press the dumbbell towards the ceiling and lower back to the start position.
- Draw little circles clockwise then anticlockwise with the dumbbell.
- Draw different shapes with the dumbbell.
- Write the alphabet/your name with the dumbbell.
- This exercise can also be completed with a ball or without the dumbbell entirely.
Pick a weight that makes you feel fatigued by the end of each set
2Scapula Retraction – T
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- 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.
3Heel Raise [Step]
- Stand on a step with your heels off the edge.
- Slowly lift your heels up.
- Slowly lower your heels down, going lower than the step.
- Repeat this as many times as your Physiotherapist has prescribed.
4Deadbug
- Lie on your back with knees bent up.
- Slowly one leg at a time bring your legs into tabletop position.
- Extend both arms to the ceiling directly in front of your chest.
- Extend opposite arm and opposite leg away from your trunk breathing out as you do.
- Bring the arm and leg back to the start point while breathing in.
- Repeat on the opposite side or as prescribed by your Physiotherapist.
5Lunge with Pallof Press
- Anchor a resistance band at chest height to a secure point. Hold the free end with both hands, stepping away from the anchor point until you feel tension in the band.
- Stand perpendicular to the anchor point with the band positioned at your chest.
- Step forward with the leg furthest from the anchor into a lunge, lowering your back knee towards the ground. Ensure your front knee stays aligned over your toes.
- While holding the lunge position, press the band straight out from your chest, keeping your torso upright and resisting the band’s pull.
- Hold the extended position momentarily, then slowly bring your hands back to your chest.
- Maintain stability throughout the movement, focusing on engaging your core and preventing your body from rotating toward the anchor point.
- Step back to the starting position and repeat on the same side for the prescribed repetitions, then switch to the opposite side.
6Bridge [Segmental]
- Push through your feet to lift your bum up in the air.
- When lowering down, try to roll your spine down one segment/vertebrae at a time.
- This is a great way to re-introduce flexion/bending in a safe and comfortable position.
Can add a weight onto your hips to make it harder
7Shrug
- Your physiotherapist will instruct you on the weight of the dumbbells or exercise band to use for this exercise.
- Come to a standing position with arms relaxed by side.
- Bring your hands up by your side in line with your hips.
- From this position, bring your shoulders up towards your ears by squeezing the muscles at the base of your neck.
- Your arm and elbow position should not change during the movement.
- Return to the starting position and repeat as per physiotherapist instruction.
Use a weight that makes you fatigued at the end of each set
8Squat [Banded]
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
- Engage your core and keep your chest lifted and back straight.
- Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
- Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
- Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
- Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
- Complete repetitions as prescribed by your physiotherapist.
Hold a weight in your hand to make it harder