1Row
- 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.
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.
3Cervical 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.
Every hour or 4 times a day
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.
Morning and night
5Shoulder Extension – Bar
- Connect a straight bar to the cable machine and then position cable above head height.
- Hold onto the bar with both hands overhead, keeping the arms straight.
- Bend the knees to brace your lower limb and slightly lean forward.
- Select an appropriate weight, as prescribed by your physiotherapist.
- From here, bring your arms straight down towards your body.
- Control the arms back to the starting position and repeat as per physiotherapist instruction.
6Face Pull
- Adjust the cable pulley to about upper chest or shoulder height while seated.
- Sit on a bench or seat directly facing the cable machine.
- Attach a rope handle and grasp each end with a neutral (thumbs-up) grip.
- Sit tall with your feet flat on the ground, spine neutral, and arms extended in front of you.
- Pull the rope towards your face by driving your elbows out wide and back, keeping them at or slightly above shoulder height.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Keep your trunk upright and avoid leaning back.
- Slowly return to the start position, controlling the movement throughout.
Complete in standing