1Row
- 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.
You can try on knees or standing
2Scapula Retraction
- Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
- Draw the shoulder blades together and hold as instructed by therapist.
- Return to the start position with control, maintaining an upright posture.
Three to five times a day. These take time but pay off with postural issues.
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.
As needed
4Thoracic 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.
Each side once or twice a day