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.
2Lumbar Extension
- Stand with your hands in the small of your back.
- Begin to lean backwards, within comfortable limits.
- As you progress through the repetitions, continue easing into the range of motion available to you.
- Repeat as per Physiotherapist guidelines.
3Hip External Rotation
- Begin by lying on your back (supine) with your knees bent and feet flat on the ground, about hip-width apart.
- Place a looped theraband just above your knees to add resistance.
- Keep your pelvis neutral and your core gently engaged to prevent any excessive arching of the lower back.
- Keeping one leg still, slowly move the other knee outward, creating tension in the theraband. Your foot should remain flat on the ground as the knee moves.
- Stop once you feel the contraction in your outer hip or glute and avoid letting your pelvis roll or tilt.
- Slowly return your moving leg to the starting position in a controlled manner.
- Repeat the movement on the same leg or alternate sides, depending on your physiotherapist’s recommendation.
- Complete repetitions as prescribed by your physiotherapist.