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 twice a day
2Knee To Chest
- Start with both knees bent and your feet on the floor.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.
Each side twice a day
3Toe Flexion
- Standing, take a band and place it under and around the big toe.
- Hold onto either end of the band and stand tall.
- Let the band pull the toe into extension then push down against the band with the big toe.
Once a day
4Plantar Fascia Stretch
- Stand facing the wall.
- Place the balls of your right foot up onto the wall with your heel resting on the floor.
- Gently press your body forward towards the wall.
- You should feel a strong stretch into both calf and the arch of the foot.
- Sustain as per Physiotherapist guidelines.
5Soleus Stretch
- Stand with one foot in front of the other hip distance apart.
- Both feet facing forward.
- Bend the front knee, keeping the heel down.
- You can move this foot further away from the wall to intensify the stretch.
- You should feel a stretch around the back of the ankle joint and Achilles area.
- Hold the stretch as prescribed.