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.
You can do this one arm at a time.
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.
Using a roller
3Thoracic Extension
- Starting position: Sit on the floor with your knees bent and feet flat. Position a foam roller horizontally behind you, just beneath your shoulder blades.
- Lean back so your upper back rests on the foam roller and place your hands behind your head to support your neck, keeping your elbows wide.
- Engage your core slightly to avoid overarching your lower back.
- Lower your buttocks to the floor to maintain support.
- Slowly arch your upper back over the foam roller, allowing your spine to gently extend. Focus on opening up through the chest without straining the neck.
- Pause briefly at the end of the movement, then return to the starting position by engaging your core.
- Gradually adjust the position of the foam roller up or down your thoracic spine and repeat to target different segments.
- Complete repetitions as prescribed by your physiotherapist.
As needed