The following exercises should be within the limits of pain.
Repeat the exercise 4 times a day.
The number of repetitions that are recommended is what you should aim for.
If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
Exercise 1 - Thoracic Rotation
In a sitting position with your back straight and your feet on the floor, cross your arms in front of you with your hands on the opposite shoulder.Gently turn your shoulders to the right until you feel a tightness.Return to the centre and stop.Continue with 10 rotations to the right then repeat the exercise turning to the left.
Target Repetitions = 10
presented by Urmston Physio Clinic
Exercise 2 - Wall Stretch (Thoracic)
Stand 15cm away from a wall.Slowly bend your knees and lean back onto the wall. Curl your spine up straight onto the wall and maintain contact with the whole spine and the back of your head.Gently lift your arm up so your elbows are at shoulder level and your arms and wrist are also in contact with the wall.Hold for 10 seconds then lower the arms and repeat.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 3 - Thoracic Side Flexion
In a standing position with your arms by your side gently tilt your head to the right and lower the right shoulder.Imagine you are trying to touch the floor with your fingers.Return to the start position and repeat 10 times to the right, then 10 times to the left.
