Lie on your back with your knees bent and feet flat on the floor.
Gently pull in your pelvic floor and lower stomach muscles up and back toward your spine.
Gently try to nod your head forwards around a pivot point through your ears to activate your deep neck muscles.
Now place your arms in a “Genie” position, which is - your elbows bent at 90 degrees and forearms resting on top of one another.
If you have a more painful side, place this arm on top so it is supported.
Try to maintain your shoulder blades still against the floor while you gently lift your elbows in this genie position towards your nose.
It is important that movement occurs just in the ball of your shoulder joint and that the movement is not painful, so do not push through pain.