1Cervical 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.
2Cervical Retraction [Wall]
- Wrap band around the back of your head.
- Anchor the band against the wall with your hands.
- Retract your neck/head against the resistance of the band.
- Consider adding a hold to increase the challenge.
3Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
4Shoulder Abduction
- Come into a lying position unless directed otherwise.
- Take the end of the stick in the hand of the affected side.
- Using the unaffected arm predominately, guide the stick across the body to raise the affected side to the side.
- Take it to the point of comfort and slowly return to the start posture.
- Repeat for the designated number of repetitions as advised by your Physiotherapist.