Rehabilitation and Injury Prevention

**Do Exercises As Advised By Your Osteopath**

Thoracic threading

Mobility drill for the upper thoracic spine works into rotation. The area of affect can be altered by changing the angle of the arm. Look to the sky on the outward stroke to encourage additional rotation.

Ideal for:

  • Bad posture
  • Upper back pain / stiffness
  • Desk based workers
  • Spinal mobility
  • Shoulder rehabilitation

thoracic mobility seated

Thoracic mobility exercises Seated extension, rotation and side bending. Work through the different movements of the upper back. Gently work into areas of tension and discomfort.

Great for:

  • Bad posture
  • Upper back pain / stiffness
  • Desk based workers
  • Spinal mobility
  • Golfers

Kneeling Extension / Lat Stretch

This exercise can be used to either stretch through your lats or to mobilise the upper back into extension depending on your elbow placement. For mobility do not hold but move through the position rapidly and repeat.

Great for:

  • Bad posture
  • Upper back pain / stiffness
  • Desk based workers
  • Spinal mobility

Thoracic Mobility with Foam Roller

Thoracic mobility exercises with foam roller including extension and rotation. This is a great way to improve the movement of the upper back as it allows us to address individual spinal segments by moving the roller up and down.

 

  • Bad posture
  • Upper back pain / stiffness
  • Desk based workers
  • Spinal mobility

Scapular Thoracic Rhythm

A nice exercise here designed to encourage scapular thoracic rhythm. Good for increasing shoulder range, shoulder stabilization and posture. Ideal for rehab after shoulder injury (post recovery) or for people who feel they have dominant sided movements.

Ideal forL

  • Bad posture
  • Upper back pain / stiffness
  • Desk based workers
  • Shoulder mobility
  • Scapular rhythm
  • Spinal mobility

Doorframe Stretches

3 Doorframe stretches to stretch out the shoulder capsule, pectoarlis major and the rhomboids. If causes discomfort discontinue and seek professional advice.

Book Opener Upper Back Mobility

Another great exercise to encourage mobility of the upper back and improve spinal movement. Also helps with posture issues. Work slowly and evenly on both sides exploring any areas of tension without causing discomfort. Do as part of a prescribed exercise plan.

  • Upper Back Stiffness
  • Rounded Shoulders
  • Posture
  • Spinal Mobility

Posterior Strengthening - Posture Exercises with Band

To be combined with upper back mobility exercises. Helps to improve posture & reduce slouching. Helps to strengthen the musculature in the middle back & reduce the impact of desk based working.

  • Posture
  • Upper Back Mobility
  • Rounded Shoulders
  • Shoulder Impingement

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