back program

• This exercise can be completed in sitting or standing.
• Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
• Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
• The band should be taut.
• Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
• Maintain the 90 degree bend at the elbow.
• Slowly return to the start position and repeat as per Physiotherapist’s guidelines.

• Stand in front of a bench and place your hands on top of it to help lightly support your weight.
• Keeping your hands on the bench, walk slowly backwards within a comfortable range and return.
• Your centre of mass should remain over your feet.
• You should feel a gentle stretch near the base of your spine.
• Complete this exercise as prescribed by your physiotherapist.

Glute and hip release:

• Stand against the wall with the ball between the back of the hip and the wall.
• Slowly move your body around to target tight spots.
• Adjust the intensity by lifting or lowering your body.
• Hold pressure on any sore spots until the tension releases.
• Switch sides and repeat.

Shoulder and upper back release:

• Stand against a wall with the ball between your shoulder blade and the wall.
• Gently roll the ball up, down, and side to side, focusing on areas of tension.
• Maintain steady pressure on tight spots for 20-30 seconds, then continue rolling.