1Cervical Rotation
- Position yourself on your back with your head comfortably supported by a pillow.
- Gently rotate your head to one side, exhaling throughout this movement.
- As you inhale bring your head back to the starting position.
- Repeat this movement on the other side and continue as per physiotherapist instruction.
2Lumbar Rotation
- Lie on your back with your knees bent so your feet are flat on the ground.
- Keeping your knees together, gently rock them to one side.
- Simultaneously look the other direction from where your knees are falling.
- Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
3Cervical 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.
4Cervical Lateral Flexion
- Come into a comfortable upright position either sitting or standing.
- Apply pressure externally from the hand to stop movement into a side bend or ear to shoulder.
- Ensure it is within a comfortable range.
- Sustain the contraction for the period of time instructed by your treating Physiotherapist.
5Shrug
- Place the band under feet holding the ends in each hand.
- Gently direct the lifting of shoulder towards the back of your ears.
- Slowly lower to the starting position and repeat as per physiotherapist instructions.
6Row
- 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.
7Toe Taps [Switches]
- Begin by laying on your back with your knees bent and engage abdominal muscles by drawing the belly button towards the spine.
- Lift one leg into the tabletop position.
- As your lower this leg, raise the opposite leg into tabletop position.
- Repeat this movement by continuing to swap your legs.
- Maintain your abdominal contraction and neutral pelvic position throughout.
8Kneeling hip hitch
9Bridge [Staggered Arms Crossed]
- Come into a lying position on the mat with the hands across your 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.
- Position the feet in a staggered position with the target foot closest to you.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
Each side
10Bridge
- 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.
With weight onto hips
11Lateral Raise
- Stand with both feet on the middle of the resistance band, about hip-width apart.
- Hold one end of the band in each hand by your sides.
- With a slight bend in your elbows, raise your arms out to the sides and slightly forward.
- Lift until your arms reach shoulder height. Keep your shoulders relaxed (avoid shrugging).
- Slowly lower your arms back to the starting position with control.
- Repeat as prescribed by your Physiotherapist.
12Step Up [Gluteal]
- Place the leg you are wanting to train on a step.
- Hinge at your hips, leaning forward so that your knee is above your ankle.
- On a count of roughly 3 seconds, step up with other leg.
- As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
- As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
- Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
- Repeat this as many times as your Physiotherapist has prescribed.
Complete the step down portion of this movement. Hinge forward and touch back leg down to ground.