1Thoracic Extension
- Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
- Sit directly in front of this and lower yourself back over the pillows/bolster.
- You can start with your knees bent up.
- Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
- Reach your arms out to the side with your palms facing up.
- Breathe down to your stomach and relax your shoulders.
- After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
- You can alternate between leg and arm positions as you like in this position.
- Complete as per Physiotherapist guidelines.
2Book Opening
- 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.
3Thoracic Extension [Wall]
- Stand with your back against the wall.
- Link your fingers together and take your arms up above your head.
- Reach to the sky with your arms while trying to flatten your lower back against the wall.
- You should feel a stretch/movement through your upper back.
4Row
- 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.
5Row [Wide]
- Position yourself in front of the band.
- Using both arms slowly pull the band towards both cheeks with elbows slightly upward.
- Think about squeezing your shoulder blades together while relaxing your neck and the top of your shoulders.
6Shoulder External Rotation
- This exercise can be completed in sitting or standing.
- Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
- Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
- The band should be taut.
- Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
- Maintain the 90 degree bend at the elbow.
- Slowly return to the start position and repeat as per Physiotherapist’s guidelines.
7Leg Extension
- Come onto all fours on a soft surface.
- The wrists are positioned under the shoulders and the knees under the hips.
- Maintain a soft bend in the elbows and a neutral pelvis and lumbar spine.
- Slowly extend the leg so the head, tailbone and foot are in line.
- Lower the leg to the start position and repeat as per Physiotherapist guidelines.
8Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Keep the arms relaxed by your side.
- Bring one leg up into tabletop position and slowly lower it back down to the floor.
- Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
9Clams – Level 1
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Maintaining this position, slowly lift and lower the top leg.
- To intensify this movement your therapist may recommend adding a theraband above the knees.