1Lateral Raise [Long Lever]
- Hold the specified weight.
- Position the palm down and maintain a straight arm.
- Lift the arm out to the side, about 90 degrees to the body.
- Slowly return to the start position and repeat as per Physiotherapist guidelines.
2Plank [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.
3Thoracic Rotation- Thread the Needle
- Start in four-point kneeling.
- Ensure your knees are under your hips and your hands are underneath your shoulders.
- Ensure your back is flat to start and do not allow your rib cage to drop.
- Do not lock your elbows out.
- Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
- Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
- Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
- Complete as per Physiotherapist guidelines.
4Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
5Leg Extension
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Slowly straighten your leg as your lower it towards the ground and then float your leg back up to the tabletop position.
- Repeat on the opposite side.
6Hollow Hold
- Come into a tabletop position.
- Slowly extend both the arms and legs away from the trunk.
- There should be no movement through your lumbar spine during this exercise.
- Maintain good core control throughout.
- Hold as per Physiotherapist instructions.
Keep arms down by your side. Pulse the arms up and down 100 times
7Row [W]
- 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 and gentle bend the elbows to 90 degrees and rotate your hands upward 90 degrees.
- As you pull back, focus on squeezing the shoulder blades together.
- Maintain tension between the shoulder blades as you control the return.