1Scapula Retraction [Arm Lift]
- 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
- 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
- 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
- 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.