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.
Every 2 hours
2Row
- 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.
3Scalene Stretch
- Come into a comfortable position either sitting or standing.
- Extend the head to take the eye level to the roof line.
- Rotate the head towards the affected side, maintaining the slightly extended position.
- Sustain as per Physiotherapist guidelines.
4Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands crossed over 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.
- The knees should be bent to roughly 90 degrees.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
5Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
2 second hold
6Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.