Mobility and Strength
You can continue any moderate exercises that are not shown here as a progression. Do these exercises to pain so long as movement stays smooth.
Standing Lateral Flexion
Stand with feet apart shoulder width. Reach each arm down side of leg as far as can. Stop when movement is uncomfortable. Straighten.Repeat to the other side.Repeat 20x each side
Breathe
Sitting or standing evenly and upright. Take a slow deep breath in through your nose allowing your abdomen be relaxed and to expand fully or into as much resistance as is bearable. Relax breath out slowly without effort.Repeat 6x each way.More than this may cause hyperventilation and dizzyness. Do twice daily
Extension Pivots and Pectoral Stretch
Place a rolled towel on the floor. Ly on back on roll, with roll at the spine just under bottom of shoulder blades.Tuck chin gently into neck.Raise arms above face, hands together. Lower both arms away and out to the side, so they are falling about 45 degrees to the neck, onto the floor or discomfort.Hold position for 30 sec.Then move roll up spine one width of the roll. Repeat.Keep moving roll and repeating exercise until you can no longer feel any pressure from the roll.Do twice per day.
Sitting Rotation.
Sit upright in a firm chair, feet on floor. Lift one hand up to shoulder level, arm straight. Keeping your eyes fixed on hand, move hand around to the side and back as far as can. Stop when movement is uncomfortable. Repeat 20 times each arm.Repeat twice daily.
