Patient Exercises
PLEASE READ: before undertaking ANY exercise or exercise program, to avoid risk of injury or any health complications, you should first consult an appropriate healthcare professional. Whilst every effort has been made to make these exercises safe and clearly explained it is impossible for this type of generic advice to be complete, safe and effective in every individual case.
CLICK ON ‘Read More’ to see the full image of the exercise with instructions, or, if there are multiple illustrations for the exercise all of the images, or to play anyone of the videos.
Hip & Back Lengthening - Video
Sit comfortably on the floor with your legs crossed….
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Foam Rolling The Thoracic Spine - Video
A softer foam roller made of condensed foam is best for this exercise, NOT a foam roller that is hollow in the middle resembling a pipe as this is too firm…
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Thoracic Mobilisation - Video
To engage your core muscles during the exercise try and keep your stomach muscles gently tensed throughout the movement.
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Supraspinatus Stretch One - Video
Place your right hand behind your back. Hold your right wrist with your left hand. Pull your right hand down and over to your left hip. Keeping your right hand fixed to your left hip lean over to the left slightly WITHOUT letting your right hand drift back towards the right side. Make sure you're standing upright.
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Supraspinatus Stretch Two
Bringing your left arm across your body to hold the door frame at hip height, look directly forwards as you take a step forwards with your left leg. Make sure your left foot is planted slightly to the left of the midline.
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Infraspinatus Stretch
Bringing your left arm across your body to hold the door frame at shoulder height, look directly forwards as you take a step forwards with your left leg. Make sure your left foot is planted slightly to the left of the midline.
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Infraspinatus/Teres Minor Stretch
Bringing your left arm across your body to hold the door frame at above shoulder height, take a step forwards with your left leg. Make sure your left foot is planted slightly to the left of the midline.
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Pectoralis/Subscapularis/Teres Major Stretch
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Upper Back Stretch
Cross your hands and hold the door frame. Lean back to straighten the arms. Step to the left side with your left foot and bend your left knee so you lunge over to this side. Repeat for the other side.
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Bicep/Pectoral Stretch (Seated)
Place your hands on the sofa or two chairs and look forward, keeping your chest up.
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Serratus Anterior Push Up - Video
This is simply a ‘push up’ but instead of pushing up through your hands you push up through your elbows.
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Serratus Anterior Forward Shrugs & Forward Raises - Video
Both exercises can be done with or without a resistance band. EXERCISE ONE: FORWARD SHRUGS. Keep looking forwards throughout the exercise. Keeping your elbows straight firstly draw your shoulders blades back, squeezing them together, and then push them forwards, pulling them apart. EXERCISE TWO: FORWARD RAISES. Keep looking forwards throughout the exercise. Keeping your arms straight run your knuckles up a wall and then lower them back down again.
Click ‘Read More’ below to watch the video and read a full description of the exercise.