1Scapula Retraction
- Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
- Draw the shoulder blades together and hold as instructed by therapist.
- Return to the start position with control, maintaining an upright posture.
Complete during your work day am/mid/pm
2Row
- 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.
3Shoulder External Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm furthest away from the resistance band.
- Maintaining the above position, move the forearm away from the belly button.
- Control the return to the belly.
- Repeat as per Physiotherapists guidelines.
4Book 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.