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.