PT EXERCISES

Quadruped Thoracic Rotation Full Range w” Hand on Neck

SETUP: Begin on all fours. Place one hand on the back of your neck.
MOVEMENT: Slowly rotate your trunk up and backward on the same side as your bent arm. Then rotate your trunk back down, reaching your elbow under your other arm. Repeat this movement.
TIP: Make sure not to arch your low back as you rotate your trunk.

Shoulder External Rotation w’ Anchored Resistance

SETUP: Begin standing upright with your elbow bent at 90 degrees and a towel roll tucked under your arm, holding a resistance band that is anchored out to your opposite side.
MOVEMENT: Rotate your arm out to your side, pulling against the resistance, then slowly return to the starting position and repeat.
TIP: Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck. Do not shrug your shoulders during the exercise.

Wall Quarter Squat with Foam Roller

SETUP: Begin standing with a foam roller between your back and a wall.
MOVEMENT: Clasp your hands behind your head. Slowly bend your hips and knees, rolling down the wall into a quarter-squat position. Think of folding backwards over the roller. Return to the starting position and repeat.
TIP:

Standing Bilateral Low Shoulder Row w’ Anchored Resistance

SETUP: Begin in a standing position holding both ends of a resistance bant that is anchored in front of you, with your palms up.
MOVEMENT: Pull your arms back against the resistance band, bending at elbows, then return to the starting position and repeat. Do this 2 sets with both arms and 2 set with alternating arms.
TIP: Make sure to keep you back straight and think of squeezing your shoulder blades together as you pull your arms back.