Patient Exercises
PLEASE READ: before undertaking ANY exercise or exercise program, to avoid risk of injury or any health complications, you should first consult an appropriate healthcare professional. Whilst every effort has been made to make these exercises safe and clearly explained it is impossible for this type of generic advice to be complete, safe and effective in every individual case.
CLICK ON ‘Read More’ to see the full image of the exercise with instructions, or, if there are multiple illustrations for the exercise all of the images, or to play anyone of the videos.
Serratus Anterior Push Up - Video
This is simply a ‘push up’ but instead of pushing up through your hands you push up through your elbows.
Click ‘Read More’ below to watch the video.
Serratus Anterior Forward Shrugs & Forward Raises - Video
Both exercises can be done with or without a resistance band. EXERCISE ONE: FORWARD SHRUGS. Keep looking forwards throughout the exercise. Keeping your elbows straight firstly draw your shoulders blades back, squeezing them together, and then push them forwards, pulling them apart. EXERCISE TWO: FORWARD RAISES. Keep looking forwards throughout the exercise. Keeping your arms straight run your knuckles up a wall and then lower them back down again.
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Flexor muscles of the forearm stretch (golfers elbow/medial epicondylitis)
Click ‘Read More’ below to view full image.
Extensor muscles of the forearm (tennis elbow/lateral epicondylitis)
Make a fist with your thumb in the middle and curl your wrist back. Your knuckles should be facing forwards. Keeping your arm straight and leaning back slightly pull your arm backwards.
Click ‘Read More’ for all illustrations of this exercise.
Levator Scapula Stretch
Sit on your right hand. Squeeze your right shoulder blade backwards towards your spine. Slowly let your head drop to the left side so your left ear flops over towards your left shoulder. Keeping your head tilted to the side slowly look down to your left foot and then back up to the wall. Repeat in a very slow controlled nodding action.
Click ‘Read More’ below to view full image.
Chin Retraction - Video
Keeping the back of your head on the floor, tuck your chin in. To strengthen the front neck muscles keeping your chin tucked in, slowly lift your head off the floor.
Click ‘Read More’ below to watch the video.