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Alternating Arm/Leg Lift in Prone

  • Lie on stomach with pillow under hips
  • Straighten both arms overhead
  • Slowly lift arm and opposite leg
  • Return to starting position
  • Repeat with opposite side
Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: None
Hold Time: 5s

Trunk Extension in Prone

  • Lie on stomach with pillow under hips and belly button
  • Lock hands behind back
  • Lift upper body off surface
  • Return to starting position
Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: None
Hold Time: 5s

Isometric Cervical Extension in Neutral

  • WITH ONE OR BOTH HANDS APPLY PRESSURE ON THE BACK OF YOUR HEAD. ATTEMPT TO
  • PUSH YOUR HEAD FORWARD BUT DO NOT LET YOUR HEAD MOVE.
Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: None
Hold Time: 5s

Scapular T's with Weights in Prone

  • LYING ON YOUR STOMACH WITH A TOWEL ROLL UNDER YOUR FOREHEAD KEEP THE ARMS
  • STRAIGHT OUT AND LIFT THEM WHILE PINCHING THE SHOULDER BLADES TOGETHER
Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: None
Hold Time: 5s