Sandton Mediclinic Email: leandri@pwbio.co.
za
Exercise plan: Patient: Date:
Cello Stretches 1 Leandri Willis Biokineticist 29th Sep 2023
Pec Stretch
Bend your elbow 90-degrees, and rest your forearm against a door frame
or wall, with your fingers pointing towards the ceiling. Lean forwards
creating a stretch across your upper arm, front shoulder and slightly into
your chest. This exercise stretches the pectoral muscle.
Repetitions: 2 | Time: 20 sec
Video: http://youtu.be/OHtz3C0v9lM
Improving Neck Hyperlordosis 2
Lying on your back, place a rolled up towel (of approximately 4
inches/10cm diameter) under your neck. You should feel the towel
pushing upwards into your neck. This is a great exercise for people who
spend too much time forward flexing their necks, e.g. computer and
laptop users.
Repetitions: 5 | Time: 20 sec
Video: http://youtu.be/r1-VRMLfSRs
Back Extension Gentle
Lie on your front, and rest on your forearms. Your back will be gently
arched. Hold this position. Start gently with this exercise as it can cause
some stiffness when you first begin.
Repetitions: 3 | Time: 20 sec
Video: http://youtu.be/2fR41RNk9eg
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Bruegger's Posture Standing Wall Band
Stand up against a wall. Ensure your heels, buttocks, shoulders and head
is touching the wall. Turn your hands out, so your palms are facing
forwards with your hands resting against the wall. Bring your shoulder
blades down and towards the midline. Tuck your chin backwards slightly.
Breathe deeply throughout the exercise. If your upper back is very
rounded and you are unable to get your head to the wall, do not arch your
neck, just keep your head where it feels comfortable. Repeat the
movement. You will feel a stretch across your chest and front, as well as
muscles working in your back, all helping to improve your posture.
Repetitions: 3 | Time: 20 sec
Video: http://youtu.be/Fwgv-dy8yAM
Weightbearing Co-Contraction
Stand up with your hands placed on a table. Put some weight equally
through your hands. Squeeze your shoulder blades towards each other as
you open up your chest and feel a stretch across your chest. This is a
shoulder blade positioning exercise.
Repetitions: 3 | Time: 15 sec
Video: https://youtu.be/AHM5Pz7NyFY
Cat Camel Stretch
Start in a neutral four point position on your hands and knees. Round your
back from an arched position as you pull in your abdominal muscles. It
should feel like a gentle stretch to your lower back. Don't over-arch your
back; keep it comfortable, unless your therapist guides you otherwise.
After you have rounded your back, form an arch with your lower back.
Repeat the movement to the required number of repetitions. This is a
good exercise to stretch your back and reduce back pain.
Repetitions: 8 | Time: 20 sec
Video: https://youtu.be/c2kKOjpzK14
Lumbar Rotation
Lie on a bed or floor. Bend your knees and keeping your feet flat on the
bed or floor, rotate your hips to one side creating a rotation through your
lower back. Only go as far as feels comfortable, you do not need to get
your knees to the floor. Return to the opposite side. This is an excellent
lower back mobility exercise, especially if you have acute lower back pain
or disc problems.
Repetitions: 6 | Time: 10 sec
Video: http://youtu.be/UxORTXzuU9E
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Fig of Eight Articulation
Place your hands behind your neck, and bring your elbows together. Now
“draw” a figure of eight with your elbows (which will also move your
back). This excellent mobility exercise will improve the mobility in your
spine, act as a useful warm up before sport, and get you more flexible. Do
not be alarmed if you hear a few pops and clicks coming from the spine.
Sets: 2 | Repetitions: 8
Video: http://youtu.be/3_rbcQMl7Io
Open Book
Lie on your side, with your bottom leg straight, and your top leg resting
on two pillows to keep your leg in alignment with your pelvis. Place your
arms and hands together. Slowly rotate your upper back as you open your
arms and shoulders as far as feels comfortable. Your bottom arm remains
on the floor. As you open your arms, you follow your hand with your eyes.
You should feel a stretch to your upper back, chest and shoulder.
Sets: 1 | Repetitions: 20
Video: https://youtu.be/MlnTwM_CSyQ
Wrist Flexion Stretch
Hold the palm of your hand, and push your hand downwards to create a
stretch in the top of your wrist. This exercise will help improve the
mobility of your wrist, and stretch the forearm muscles.
Repetitions: 2 | Time: 15 sec
Video: http://youtu.be/gMl9dFSOehs
Wrist Extension Stretch
Hold your arm and hand in front of you, with your fingers pointing
upwards. Pull your hand backwards, to create a stretch on the underside
of your wrist and forearm, and hold. This exercise will help stretch your
forearm muscles, improving the mobility of your wrist.
Repetitions: 2 | Time: 15 sec
Video: http://youtu.be/cOYA0cTIwzM
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Wrist Deviation with Hands Clasped
Place both palms together, and clasp your fingers. Deviate your wrist
towards you, and away from you. This exercise will help improve mobility
to your wrists.
Repetitions: 2 | Time: 20 sec
Video: https://youtu.be/1poMIBncmtQ
Teres Major Stretch Standing Strong
Stand up and place your arm up towards your ear. Wrap your arm over
and around your head. You should feel a gentle stretch just beneath your
arm pit. Pull against your arm, and side-bend. This is the teres major
stretch.
Repetitions: 3 | Time: 15 sec
Video: https://youtu.be/D27Ow3LxhO4
Dear Leandri Willis, please stop any exercise that causes pain. If you have any questions with an exercise, just
email us on leandri@pwbio.co.za. Good luck and keep with it!
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