1Cervical 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.
3-4x/daily + increase frequency when at work or driving
2Chin Tuck
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Hold this position for 5 seconds.
- Repeat 10 times, or as prescribed by your Physiotherapist.
- Try not to use the large superficial neck muscles. Watch the video at the bottom of this page to know what this feels like.
Every second day
3Median Nerve Slider
- Sit comfortably on a chair sideways from a higher surface such as a table our counter.
- Place your elbow comfortably over a pillow 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Tilt your head towards the extended arm.
- Return starting by bending the wrist, elbow until the fingers point towards the head.
- Allow your head tilt to the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapists instructions.
Once daily; 5x a week
4Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.
5Thoracic 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.
Both sides
6Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.
7W Slide – Lift Off
- Stand in front of a wall and position the elbows and forearm so they contact the wall.
- The elbow should be level or just below the height of the shoulder.
- Relax the shoulders away from the ears and ensure a neutral neck position.
- Maintaining pressure between the forearm and the wall, slide the arms into an extended position in front of the body.
- As the elbows extend, lift the pinky finger off the wall by drawing the shoulder blades together and hold.
- Softly place the forearms back onto the wall and bend the elbows to return to the start position.
- Repeat as per Physiotherapist guidelines.
Can add in red band over wrists to progress
8Row
- 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.
9Long Head of Biceps
- Anchor the theraband at wrist height and come into standing.
- Hold the band with the target limb and position the thumb forward.
- Maintaining a straight elbow, pull the band to line the wrist up with the hip.
- Slowly control the return of the band to the start position.
- Repeat as per Physiotherapists guidelines.
10Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
11Opening Arc / T-Pull With Split Squat
- Set the cable machine / anchor your band at chest height.
- Stand front on, holding onto the band /cable with the working hand, and the opposite foot forward in a split squat.
- Both hands should be reaching straight in front of you at chest height, palms facing together (only one hand in the band/cable).
- Keeping your elbows straight, pull both hands out to the side in a ‘T Shape’, opening up the chest and retracting your shoulder blades.
- Whist pulling, drive through your front foot to rise up from the split squat.
- Reverse the motion with control—return your arms to the start position and lower back into the split squat.
- Repeat as prescribed.
12Single Arm Row With Squat
- Set the cable machine or anchor your resistance band at chest height.
- Begin in a squat position, holding the handle with your working hand extended straight in front of you at shoulder height, palm facing down—similar to holding a bike handle with one hand.
- From this position, initiate the movement by bending your elbow and pulling the handle towards your body.
- As you pull, retract your shoulder blade and allow your upper back to rotate slightly.
- At the same time, push through your feet to rise from the squat to a standing position.
- Keep the motion fluid and coordinated, allowing it to feel natural.
- Reverse the movement with control, extending your arm forward and lowering back into the squat to return to the starting position.
- Repeat as prescribed by your physiotherapist.
13Face Pull
- Adjust the cable pulley to about upper chest or shoulder height while seated.
- Sit on a bench or seat directly facing the cable machine.
- Attach a rope handle and grasp each end with a neutral (thumbs-up) grip.
- Sit tall with your feet flat on the ground, spine neutral, and arms extended in front of you.
- Pull the rope towards your face by driving your elbows out wide and back, keeping them at or slightly above shoulder height.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Keep your trunk upright and avoid leaning back.
- Slowly return to the start position, controlling the movement throughout.