1Thoracic 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.
2Lunge with Pallof Press
- Anchor a resistance band at chest height to a secure point. Hold the free end with both hands, stepping away from the anchor point until you feel tension in the band.
- Stand perpendicular to the anchor point with the band positioned at your chest.
- Step forward with the leg furthest from the anchor into a lunge, lowering your back knee towards the ground. Ensure your front knee stays aligned over your toes.
- While holding the lunge position, press the band straight out from your chest, keeping your torso upright and resisting the band’s pull.
- Hold the extended position momentarily, then slowly bring your hands back to your chest.
- Maintain stability throughout the movement, focusing on engaging your core and preventing your body from rotating toward the anchor point.
- Step back to the starting position and repeat on the same side for the prescribed repetitions, then switch to the opposite side.
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
4Chair Squat [Shallow]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- The feet should be hip width apart.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
5Step Up
- Stand in front of the step with both feet together.
- Step up with one leg, followed by the other one.
- Step back down with the alternate leg (or as otherwise prescribed).
- Further directions may be progressed by your Physiotherapist.
6Dead Bug
- Lie on your back with knees bent up.
- Bring one leg up into tabletop position while also raising the opposite arm to point to the ceiling.
- Lower both your arm and leg.
- Repeat on the opposite side.
- Make sure your core is engaged throughout the movement.
7Outdoor Walking
- Wear supportive, comfortable footwear suitable for the walking surface (e.g., footpaths, trails, grass).
- Begin walking at a steady, comfortable pace, allowing your arms to swing naturally by your sides.
- Aim to strike the ground with your heel first, then roll through to push off through your toes.
- Breathe steadily and maintain an even stride, avoiding excessive slouching or looking down for prolonged periods.
- Complete duration or distance as prescribed by your physiotherapist.
on non-work days