Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Cycling
Sets: 1 Reps: 1 Duration: 10 minutes
Cycling was added as an example, perform 10 minutes of any form of cardiovascular exercise you enjoy. The goal is to raise your heart rate before beginning the mobility routine.
2. Cat and Camel
Sets: 1 Reps: 10 Hold: 2
Start on all fours with hands underneath the shoulders. Lift the head and chest simultaneously while letting the stomach sink and the lower back arch to perform the cat. Round the back and let the head and neck drop while trying to get the head and pelvis as close as possible. Do not force the end range of motion as this is not a stretch. Repeat.
3. 4-Point Trunk Rotation
Sets: 1 Reps: 10
In a quadruped position, knees together and hands under the shoulders, reach under with one hand, come back and rotate the trunk to raise the hand toward the ceiling. Increase the range of motion progressively. You can rotate the trunk but do not lift the knees off the floor.
4. Shoulder blades protraction
Sets: 1 Reps: 10 Hold: 2 sec
Start on all fours. While keeping your elbows straight, push through the floor and round your shoulders forward to lift your chest a little further away from the floor. Relax your shoulder blades, allowing your chest to come slightly towards the floor, bringing your shoulder blades together, repeat.
5. Prone T
Sets: 1 Reps: 10 Hold: 3sec
Lay down on the floor. Position your arms at 90 º to the sides with yourelbows stra ight and your palms supported. Keep your hands supported as you squeeze your shoulder blades together and lift your elbows. Lower your elbows, repeat.
