1Thoracic 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.
2Book 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.
3Banana Stretch – Quadratus Lumborum
- Find a wall/doorway that can be gripped with the hands.
- Stand close to the doorway and grab with both hands.
- Draw the side of the body that’s furthest away for the wall outwards until you feel a stretch up the side of the body.
Left side away from the wall
4Side Plank [Kneeling]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
5Single Leg Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands across the chest.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
6Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.