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Physiotherapist Jed Grant
Updated 28-5-25
1Thoracic Extension
2 sets of 10 reps
  • 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.
Jed Grant Physiotherapist Newcastle Budgewoi

Move up / down roller as needed. Daily.

2Levator Scapulae Stretch
2 sets
30 seconds
  • 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.
Jed Grant Physiotherapist Newcastle Budgewoi

3-4 times per week

3Shelf Exercise
3 sets of 15 reps
  • Place your looped band around both wrists.
  • Keeping your elbows by your side and press your wrists away from each other.
  • Keep the tension on the band as you slowly bring your hands forwards and away from your body up to shoulder height.
  • Return to the starting position.
  • Repeat as per physiotherapist guidelines.

Jed Grant Physiotherapist Newcastle Budgewoi

Increase height as needed. Twice weekly.

4Row [A]
3 sets of 10 reps
  • In a standing position, secure the prescribed Theraband around a sturdy pole just above waist height.
  • With a proud chest and thumbs pointing towards the roof, pull the hands back keeping the elbows straight
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.