1Cervical Flexion
- Start in a 4 point kneeling position with your hands under your shoulders and knees under your hips.
- Have your chin slightly tucked and then slowly bend your neck to look down towards your feet.
- Start to straighten by rolling up from the base of your neck to return to the start position.
Slow + controlled
2Cervical Flexion
- Start in a 4 point kneeling position with your hands under your shoulders and knees under your hips.
- Have your chin slightly tucked and then slowly bend your neck to look down towards your feet.
- Start to straighten by rolling up from the base of your neck to return to the start position.
3Thoracic 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.
+ wall variation as demonstrated in clinic
4Wall 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).
5Cervical 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.
6Superman – Level 1 [Upper]
- Lay on your stomach with your forehead on a pillow to allow for some breathing room.
- Squeeze the shoulder blades together and lift the palms up, in line with the hip.
- At the same time lift from your breastbone so you shoulders, head and neck lift off the ground while maintaining a neutral neck position.
- Slowly lower back to the ground with shoulders rested.
- Repeat as per your Physiotherapist instructions.
7Row
- 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.