1Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
Each side morning and evening
2Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.
As needed
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
4Squat [Front Facing]
- Position yourself front facing to a chair or table.
- Using the hips to drive the movement, send the hips back.
- The height of the table should stop the knees from tracking forward.
- Extend the arms in front of the body to counterbalance the movement.
- Return to the start position tucking the tailbone underneath the pelvis at the top of the movement.
- Maintain pressure evenly through the foot during the movement.
- Repeat as per Physiotherapist instructions.
5Pelvic Tilts [Anterior / Posterior]
- Come into a seated position either on a chair or Swiss ball.
- From here the first movement is an anterior tilt – bringing pelvis forward, creating a slight arch in the lower back.
- From here the pelvis is moving posteriorly – tucking tail bone under.
- Repeat as per physiotherapist guidelines.
As needed