1Thoracic Extension
- Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
- Sit directly in front of this and lower yourself back over the pillows/bolster.
- You can start with your knees bent up.
- Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
- Reach your arms out to the side with your palms facing up.
- Breathe down to your stomach and relax your shoulders.
- After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
- You can alternate between leg and arm positions as you like in this position.
- Complete as per Physiotherapist guidelines.
End of day quite nice for an opener
2Wall Angel
- Stand with your back against the wall.
- Slide your arms up and down the wall to ‘open up’ your upper back.
- Can also be completed lying on your back (Floor Angel).
3Scapula Retraction [Arm Lift]
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- Place the palms up towards the roof if comfortable.
- As you squeeze the shoulder blades together lift the palms up in line with the hip height.
- Slowly lower to the starting position with the shoulders resting down.
- Repeat as per Physiotherapist’s guidelines.