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.
2Scapula Clocks
- In a seated or standing position.
- Start with your shoulders in a neutral, comfortable position.
- Lift your shoulders up. Hold for 3 seconds. Return to neutral.
- Bring your shoulders forwards. Hold for 3 seconds. Return to neutral.
- Drop your shoulders downwards. Hold for 3 seconds. Return to neutral.
- Pull your shoulders backwards. Hold for 3 seconds. Return to neutral.
- Repeated these 4 movements as many times as your Physiotherapist has prescribed.
- This is a small movement, and should be felt at the shoulder blades.
3Row
- 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.
4Serratus Anterior – Wall Push Up
- With bent elbows, place the forearm onto the wall slightly below the line of the shoulder joint.
- With a relaxed neck squeeze the shoulder blades together.
- Move in the opposing direction and round through the chest pulling the shoulder blades apart.
- Repeat as prescribed.
5Row [A]
- 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.
6Arm & Leg Extension
- Come into 4-point kneeling, slowly extend the opposite arm and leg.
- Avoid shifting the pelvis side to side or arching through the lower back.
- Reach long through the finger tips and toes.
- Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
- Lower both limbs simultaneously to the mat.
- Repeat on the opposing side or repeat as per Physiotherapists guidelines.
Add box over low back
7Plank [Shoulder Taps]
- Come to a full plank with your hands and feet on the ground. Your hands should sit directly under your shoulders and your trunk and legs forming a straight line.
- From this position you are going to take one hand off the floor towards to opposite shoulder.
- Touch the shoulder and return the hand back to the ground.
- Be careful of rotating through the back, trying to maintain our plank position.
- Repeat on the other side and complete as per physiotherapist instruction.
8Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
9Thoracic 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.
Moving through each level
10Wall 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).