1Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
Night time – 2 x sets 5 reps using towel
2Thoracic Rotation
- Sit upright in the chair with the feet firmly planted on the floor.
- The bottom is positioned slightly forward on the chair.
- Take the hands to the armrest on the chair.
- Maintaining an open chest, use the arms as an anchor and rotate the chest.
- Take 3 deep breaths here allowing yourself to move further into the position on each exhale.
- Return to the centre and repeat on the opposite side.
- Complete as per Physiotherapist guidelines
Use momentum
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.
4Row [T]
- In a standing position, secure the prescribed Theraband around a sturdy pole just below shoulder 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.
- Maintain tension between the shoulder blades as you control the return.
Blue band
Increase reps by one each session eg 3 x 6 … 3 x 7 reps
5Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
Black band
6Row
- 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.
black band