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
- Lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Hold the position for a few seconds at the top.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.
AT least once in prone and the other 2 times can be in standing
3Drawing Bow
- Start standing in a staggered stance.
- Raise your arms out in front of you with a resistance band in both hands.
- Imagine you are holding a bow and arrow and pull back your arm as if you are drawing back on the bow.
- As your pull your arm back your body should twist in the same direction.
- Return to the start position.
- Repeat as per your Physiotherapist guidelines.