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Neck - retraction

Slowly draw your head back so that your ears line up with your shoulders.

Neck - flexion

While lying on your back with a small rolled up towel under the curve of your neck and slowly lift your head up and forward as shown.

Shoulders - external rotation

Lie on your side with your elbow bent and rested on your side. Next, draw up the your arm from the ground towards the ceiling. 

Place a rolled up towel under your elbow if advised by your clinician. 

Shoulders - Scapulae retraction

Move your shoulder blades back and down. Hold, relax and repeat. 

Elbows - Flexion

Start with your arm at your side. Bend at your elbow to raise your forearm/hand upwards as shown. Then return to starting position and repeat. 

Wrists - Flexion

Hold a small free weight / dumbbell, rest your forearm on a table and bend your wrist up and down with your palm face up as shown.

Wrists - Extension

Hold a small free weight / dumbbell, rest your forearm on a table and bend your wrist up and down with your palm face down as shown.

Ankles - Dorsiflexion

Start with your entire foot on the ground.

Next, raise up your forefoot and toes as you bend your ankle.  Keep your heels on the ground the entire time.

Ankles - Inversion

While seated, use a towel and slide it with your foot across the floor in an inward direction. 
 
Be sure to keep your heel in contact with the floor the entire time.

Hips - Abduction

While lying on your side, slowly raise up your top leg towards the sky. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body.

The bottom leg can be bent to stabilize your body.

Hips - Extension

While lying face down with your knee straight, slowly raise your leg up off the ground. Maintain a straight knee the entire time. 

Hips - Adduction

While lying on your side, slowly raise up your bottom leg towards the ceiling. Keep your knee straight the entire time. 

Your top leg should be bent at the knee and your foot planted on the ground supporting your body.

Lumbar - Rotation

Lying on your back with your knees bent, gently rotate your spine as you move your knees to the side and then reverse directions and move your knees to the other side.

 

Repeat as you move through a comfortable range of motion.

Thoracic - Rotation

Cross your arms over your chest; then twist your trunk to the side.

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