1Thoracic Spine Release
- Sit with knees bent up.
- Place the roller behind you and place your hands behind your head for support.
- Gently lower yourself back until the middle of your rib cage is resting on the roller.
- Press through your feet and lift your pelvis off the ground.
- Roll up and down and roll side to side on the roller by pressing through your feet and ensure your head is supported by your hands.
- You can also leave your pelvis on the ground and arch back over the roller and curl forward to change how you are releasing the area.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 5 mins or as instructed.
2Hamstring Curl [Prone]
- Tie your prescribed exercise band in a loop and place over ankles.
- Lie on your stomach.
- Bend the knee of your affected side and gently bring your heel up towards your bottom.
- Slowly lower the heel back down being careful to control the recoil of the exercise band.
3Row [A]
- In a standing position, secure the prescribed Theraband around a sturdy pole just above waist height.
- With a proud chest and thumbs pointing towards the roof, pull the hands back keeping the elbows straight
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.