STAGE 4
EXERCISE 2: RESISTED CORNER STRETCH
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Move into the stretch position from Stage 3
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When you start to feel a stretch, push the walls away with your forearms, using 20% of your maximal effort
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Hold this for 10 seconds then relax, take a deep breath, and as you breathe out lean a little further into the stretch ​​
- Hold there for 20 seconds
​​
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Complete 3 sets in total
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Rest for 60 seconds between each one
EXERCISE 3: LAWNMOWER
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Hold one end of a resistance band and place the other end under the opposite foot
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Begin with your knees bent and your torso rotated towards the banded foot
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​Stand up, rotating away from the banded foot, pulling your elbow past your waist until your hand is by your ribs
​
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Complete 3 sets of 10 repetitions​
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Rest for 60 seconds between sets
EXERCISE 1: SHOULDER FLEXION
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Begin with your arm by your side, palm facing forwards
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Slowly lift the weight to roughly shoulder height, then lower with control - use even timing in both directions
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Keep a small bend in your elbow throughout
​​
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Complete 3 sets of 10 repetitions​
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Rest for 60 seconds between sets
EXERCISE 4: INCLINE PUSH UP
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Place the hands on a wall or the edge of a high table or countertop
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Step your legs back and drop your hips into a plank position
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Perform 10 push ups in this position
​​
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Complete 3 sets of 10 repetitions​
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Rest for 60 seconds between sets
EXERCISE 5: SHOULDER CIRCLES IN KNEELING
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Kneel with hips stacked over knees and shoulders over hands
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Move your upper body so your shoulders draw small circles around your hands
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Maintain a strong core and neutral spine throughout
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Draw 10 circles in a clockwise direction, and then repeat in an anti-clockwise direction
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Complete 3 sets in total
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Rest for 60 seconds between sets
EXERCISE 6: BIRD-DOG
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Kneel with hips stacked over knees and shoulders over hands
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Extend one arm and the opposite leg until they are level with your body, then return with control and switch sides
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Maintain a strong core and neutral spine throughout
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Complete 3 sets of 10 repetitions on each side
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Rest for 60 seconds between sets
