1Thoracic 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.
2Thoracic Rotation
- Sit comfortably with your feet flat on the ground.
- Position a resistance band behind your upper back, ensuring it’s secure but not too tight.
- Gently flex your torso forward.
- Flex to one side (toward your chosen direction).
- While in this side-flexed position, push the band toward the same side and rotate your chest in that direction.
- Slowly return to your starting position.
- Repeat the movement as directed by your physiotherapist.
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.
Trial to see if helping.
4Biceps Curl [Eccentric]
- Put a weight in your affected hand.
- Use your other arm to help lift the weight up towards your shoulder.
- Slowly lower the weight downwards, controlling the movement.
- Use your other arm to lift the weight back up.
- Repeat as many times as your Physiotherapist has prescribed.
With band or weight