Stretches you should be doing

If you have any previous injuries or chronic conditions, please consult your physiotherapist or GP before completing this program. If you experience any pain doing any of the exercises, stop immediately

Neck Flexion Overstretch

Bend your neck forwards. Put a hand on the back of your head and gently tuck your chin downwards.

Hold for 30 seconds | Perform 2 times daily

Neck Extension Mobilisation

Slowly and controlled tilt your head backwards to look up at the ceiling. Keep your shoulders down. Stop the exercise immediately if you get any dizziness or blurred vision.

Hold for 30 seconds | Perform 2 times daily

Neck Retraction

Pull your chin back and slightly down as if trying to give yourself a double chin.

Hold for 5 seconds | Repeat 10 times | Perform 2 times daily

Neck Side Flexion Overstretch 2

Face forwards. Bring your right ear towards your right shoulder. Hold on to the chair with your left hand to keep your left shoulder down. Use your right hand to add a slight over pressure to your head if you would like more of a stretch. You should feel the stretch on the side of your neck that is holding the chair. Repeat to the left. This exercise will help improve
mobility to your neck.
Hold for 30 seconds | Perform 2 times daily | Perform both sides

Sitting Bend Spine Stretch

Sitting facing forward, slide your hands down your shins toward your ankles. If you want more of a stretch, hold your ankles and pull your chest to your thighs. You should feel a gentle stretch in your lower back.

Hold for 30 seconds | Perform 2 times daily

Pelvic Tilt Sitting

Sitting with your hands on your knees and good posture. Draw your belly button inwards and tilt your pelvis backwards (i.e. flatten your spine against the chair). Return to the start position by arching your back. This exercise helps improve mobility and control of your pelvis and lumbar spine.

Repeat 10 times | Perform 2 times daily

Supine Lumbar Twist Stretch

Lying flat on your back, cross one leg over the other. Keep your opposite arm outstretched and shoulder on the mat. To increase the stretch, pull your bent knee up and towards the floor.
Hold for 30 seconds | Perform 2 times daily | Perform both sides

Sitting Extension

Put your hands Interlocked behind your neck. Push your chest forward and up while holding your your elbows back.

Hold for 30 seconds | Perform 2 times daily

Standing Extension

Standing up with your hands on your hips. Lean back to look up and push your chest out. You can increase the stretch by using your hands to push your hips forward.

Hold for 30 seconds | Perform 2 times daily

External Rotation Seated Overpressure

Sitting with your spine in neutral alignment. Cross one leg over the other with your knee outwards and ankle resting over your other leg. Use your hands to push your knee downwards.To increase the stretch, lean forward to bring your chest to your thighs.

Hold for 30 seconds | Perform 2 times daily | Perform both sides

Hip Flexor and Quad Stretch

Standing with your spine in neutral alignment. Bring your heel towards your buttocks. To increase the stretch, thrust your hips forwards. Hold a stable object to maintain balance.

Hold for 30 seconds | Perform 2 times daily

Triceps and Lats Stretch

Standing with your spine in neutral alignment, lift your arms above your head. Lean to one side using your hand to pull your elbow to the side you are leaning towards. You should feel a stretch down your side and below  your armpit.

Hold for 30 seconds | Perform 2 times daily

Pec Stretch

In a doorway, bend your elbow 90 degrees, and rest your forearm against the frame, with your fingers pointing towards the ceiling. Lean forwards creating a stretch across your upper arm, front shoulder and slightly into your chest.

Hold for 30 seconds | Perform 2 times daily

Scapular Setting

To “set” your shoulder blades, imagine you are wearing a V-neck t-shirt back to front. Pull your shoulder blades downwards and inwards as shown in the diagram, and hold this position. Keep your chin up and maintain good posture.

Hold for 5 seconds | Repeat 10 times | Perform twice times daily

Wrist Flexion Stretch

With your arm outstretched in front of you, bend your wrist keeping your arm straight. To increase the stretch, apply slight overpressure over the back of your hand.

Hold for 30 seconds | Perform 2 times daily | Perform both sides

Wrist Extension Stretch

Hold your arm and hand in front of you, with your fingers pointing upwards. Pull your hand backwards, to create a stretch on the underside of your wrist and forearm, and hold.

Hold for 30 seconds | Perform 2 times daily | Perform both sides

Thumb Extension Stretch

Use your finger to bend your thumb backwards to feel a stretch at the base of your thumb. This exercise will help improve thumb flexibility.

Hold for 30 | Perform 2 times daily | Perform both sides

Thumb Extension Stretch 2

Hold your arm in front of you with your pinky knuckle closest to the ground. Tuck your thumb in your fist and bend your wrist toward the ground as shown in the picture. This stretches the muscles that extend the thumb.

Hold for 30 seconds. Repeat twice daily.

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.