1Scapula Retraction
- Comfortably lie down on your belly.
- Drop your shoulders down onto the bed/floor.
- Start by relaxing the muscles at the top of your shoulders (upper trapezius).
- Slowly engage the muscle from your lower shoulder blade and pull it towards the spine.
- Hold for 5 seconds or as prescribed.
- Slowly lower back to the ground.
- Repeat as per your physiotherapist guidelines.
2Ankle Dorsi Flexion
- Lean yourself up against a wall with straight legs.
- Bring your weight onto your heels and lift the toes up performing ankle dorsiflexion.
- Repeat as per Physiotherapist guidelines.
Test notes
Line 2
3Triceps Extension
- Come into lying either on the floor or using a bench as shown.
- Using a weight prescribed, bend the elbow to move the weight towards the head.
- Extend the elbow by taking the wrist straight up towards the ceiling.
- The movement is only occurring at the elbow joint.
- Complete as per Physiotherapist guidelines.