Tsp

Question 1

Pec Min/Maj Stretch

Answer 1

Shoulders extend with scapulas fully retracted, stick out chest
Inc= focussing on breathing, deep breath to enhance

Question 2

Pec Min Strengthen

Answer 2

Push up
Prone fly

Recruited during most shoulder movements

Question 3

Rectus Abdominalis Stretch

Answer 3

1. Standing or kneeling extend back
2. Lying flat on stomach, slowly extend
3. On all fours- sad cat

Question 4

Rectus Abdominis Strengthen

Answer 4

Sit up (knee bent)
Crunches
Hanging leg raises
Jack knife sit up- pike legs

Question 5

Ext Oblique Stretch

Answer 5

1. Supine, bend and rotate legs to contralateral side
2. Standing, contralaterally SB and extend trunk

Question 6

Ext Oblique Strengthen

Answer 6

Sit up with rotation
SB

Question 7

Int Oblique Strengthen

Answer 7

1. Supine, bend knees and rotate legs - inc= legs straight
2. Standing, SB and flex to opposite side

Question 8

Int Oblique Strengthen

Answer 8

Sit up or crunch with rotation
SB- can add weight

Question 9

Transverse Abdominis Stretch

Answer 9

1. Seated with feet on floor, rotate to side
2. Seated, legs crossed on ground, bend knee, rotate to face other way

Question 10

Transverse Abdominis Strenghten

Answer 10

Isometric contraction- supine
Inc= stand, sit or kneel- pull navel to spine and hold
Inc+= Pilates

Question 11

Traps Stretch (lower)

Answer 11

Flex Tsp
Abduct arm to 120
Protract scapula and apply gentle traction on arm

Question 12

Traps Stretch (middle)

Answer 12

Cross arms
Grab scapulas and pull laterally

Question 13

Traps Strengthen

Answer 13

Standing or prone post fly with shoulder at 90 (middle)

Prone posterior fly with shoulders at 120 (lower)

Question 14

Lats stretch

Answer 14

Simple SB

1. Abduct and ER shoulders above head against wall or door, pull body inferiorly
2. Abduct and ER shoulder above head against wall, pull body inferiorly

Question 15

Lats Strengthen

Answer 15

Pull over- prone, weight above head, pull arms down towards stomach
Chin up
Seated rows
Swimming breast stroke

Question 16

Rhomboids Stretch

Answer 16

1. Cross arms in front of body and ‘walk’ out hands laterally
2. Cross arms and hold scapulas, pull laterally

Question 17

Rhomboids Strengthen

Answer 17

Resisted shoulder extension (pull scapulas together)
Inc= seated row
Inc+= bent over row

Question 18

QL Stretch

Answer 18

1. Simple SB, inc= hold onto chair, keep arm straight, lean into it
2. Supine, bring hands above head, move feet and shoulders to one side

Question 19

QL Strengthen

Answer 19

Side plank with knees bent
Inc= without knees
Side bending- inc= adding weight

Question 20

Erector Spinae Stretch

Answer 20

1. Happy cat
2. Touching toes- can start with knees bent, slowly straighten knees and aim to touch closer to floor
   Useful as hamstrings can contribute to LBP

Question 21

Erector Spinae Strenghten

Answer 21

Plank- can start with knees on floor
Back extensions- prone