1Ankle Dorsiflexion [AROM]
- Come into a sitting position with affected limb out long.
- Position a towel underneath the leg to elevate the foot.
- With a straight knee, move the ankle so the toes are coming towards the head.
- Lower to a comfortable resting position and repeat.
- Repeat as per Physiotherapist guidelines.
2Cervical 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.
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.