Back & Chest program
"Row" Shoulder extension/scap...
12 reps
3 sets
Upper trunk rotation AROM, le...
10 reps
2 sets
"Sleeper stretch" Shoulder ex...
3 reps
1 set
Pectoralis stretch, middle fi...
1 rep
3 sets
Shoulder flexion to 180° AARO...
15 reps
2 sets
Shoulder extension AAROM with...
12 reps
2 sets
"Prone press up" Trunk extens...
10 reps
3 sets
"Bridge" Core/gluteals streng...
10 reps
3 sets
Lower trunk rotation AROM, to...
10 reps
3 sets
"Knee fall out" Core/pelvic f...
10 reps
3 sets
Exercise program
Breathing control, into nose/...
1 rep
1 set
Stabilising both legs in neut...
5 reps
2 sets
"Knee fall out" Core/abdomina...
10 reps
2 sets
Core/abdominal stabilization,...
8 reps
2 sets
Core/quadriceps strengthening...
20 reps
1 set
Upper trunk rotation AROM, ar...
20 reps
1 set
Pilates single leg lift
10 reps
3 sets
Scapular retraction strengthe...
8 reps
1 set
Scapular protraction/retracti...
8 reps
1 set
Shoulder internal rotators st...
1 rep
1 set