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Physiotherapist Mekaela Hockey / Olivia Hadfield
Updated 13-10-25
1Scapula Retraction [Arm Lift]
3 sets of 12 reps
  • 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.
  • 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 Physiotherapist’s guidelines.
2W Slide
2 sets of 6 reps
  • Stand in front of a wall and position the elbows and forearm so they contact the wall.
  • The elbow should be level or just below the height of the shoulder.
  • Relax the shoulders away from the ears and ensure a neutral neck position.
  • Turn the forearms out on the diagonal to form ‘W’ position.
  • Maintaining pressure between the forearm and the wall, slide the arms into an extended position.
  • Drawing the shoulder blades together, bend the elbows to return to the start position.
  • Repeat as per Physiotherapist guidelines.
3Shrug
3 sets
5 seconds
  • In a standing or sitting position, let arms rest naturally by your side.
  • From here, bring the top of your shoulders up towards your ears.
  • Hold as per Physiotherapist recommendations.
  • Return to the starting position and repeat as per physiotherapist instruction.
4Cervical Retraction
3 sets of 3 reps
5 seconds
  • Stand or sit with an upright posture.
  • Draw the chin slightly down and back.
  • The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
  • A prompt which may be helpful is “imagine giving yourself a double chin”.
  • You will feel a gentle activation of the muscles in the anterior aspect of the neck.
5Row
3 sets of 12 reps
3
  • Set the cable machine height to below the breast bone with the prescribed resistance.
  • With a proud chest and thumbs pointing towards the roof, pull the handles back to bend the elbows.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.
6Book Opening
2 sets of 15 reps
  • 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 your top arm up and over your body towards the floor behind you drawing a semicircle.
  • 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.