1Book 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.
2Levator Scapulae Stretch
- 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.
3Thoracic Extension
- 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.