1Levator Scapulae Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
- Use the arm of the side your looking towards to gently pull your head further down.
- You should feel a stretch on the back of your neck.
- Hold this position as per physio instructions.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
2Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
3-5kg
3Book 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.