1Book 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.
2Wall Angel
- Stand with your back against the wall.
- Slide your arms up and down the wall to ‘open up’ your upper back.
- Can also be completed lying on your back (Floor Angel).
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.
4Chin Tuck
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Hold this position for 5 seconds.
- Repeat 10 times, or as prescribed by your Physiotherapist.
- Try not to use the large superficial neck muscles. Watch the video at the bottom of this page to know what this feels like.
5W Slide – Lift Off
- 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.
- Maintaining pressure between the forearm and the wall, slide the arms into an extended position in front of the body.
- As the elbows extend, lift the pinky finger off the wall by drawing the shoulder blades together and hold.
- Softly place the forearms back onto the wall and bend the elbows to return to the start position.
- Repeat as per Physiotherapist guidelines.