1Pectoral Stretch
- Stand in front of a doorway.
- Bend your elbows and place the inside of your forearm against the door frame.
- Slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
2Thoracic Rotation- Thread the Needle
- Start in four-point kneeling.
- Ensure your knees are under your hips and your hands are underneath your shoulders.
- Ensure your back is flat to start and do not allow your rib cage to drop.
- Do not lock your elbows out.
- Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
- Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
- Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
- Complete as per Physiotherapist guidelines.
3Lumbar Extension
- Lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Hold the position for a few seconds at the top.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.
Increase to 2-3x/daily when low back is aggravated/ post periods of prolonged sitting/ driving >1 hour
4Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
5Plank Walk
- Place exercise band around your wrists.
- Come into a full plank position.
- From this position, step your hands and feet out one side at a time so you end up in the same position.
- Repeat as per physiotherapist guidelines.
6Side Plank [Full]
- Come into side lying with the elbow underneath the shoulder.
- Straighten the legs and position the feet on top of each other.
- Press through the border of each foot and the elbow as you lift the hips away from the floor.
- Ensure you keep the pelvis stacked.
Adding top leg lifting x10-12 reps