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Physiotherapist Olivia Hadfield
Updated 30-6-25
1Book Opening
2 sets of 10 reps
Twice / day
  • 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.
2Banana Stretch – Quadratus Lumborum
3 reps
20 seconds
Twice / day

  • Begin by laying on your back.
  • Bring your arms overhead.
  • Slide your legs to the unaffected side.
  • Slide your arms to the same side creating a “banana shape”.
  • For a deeper stretch, cross one outside leg over the inside leg.
  • Repeat this or on the other side as advised by your Physiotherapist.

3Banana Stretch – Quadratus Lumborum [Wall]
Twice / day
  • Find a wall/doorway that can be gripped with the hands.
  • Stand close to the doorway and grab with both hands.
  • Draw the side of the body that’s furthest away for the wall outwards until you feel a stretch up the side of the body.
Olivia Hadfield Peak Physio

Option from previous

4Hip Abduction
5 reps
5 seconds
Twice / day
  • Stand at a 45° angle to a wall, so that your working leg is the outside leg.
  • Bend your other knee and rest it against the wall, keeping your toes rested on the ground. Do not push into the wall, this is purely for balance.
  • Stand up straight, pull your shoulders high and look straight ahead.
  • Try to turn your upper thigh outwards. This is a small movement, and you should only feel the muscles in your buttock / side of hip turn on.
  • Hold for the amount of time prescribed by your physiotherapist.
  • Tip: Avoid activating the quadriceps (front of thigh muscles). If you can keep these relaxed, it will increase the activation of your gluteals.
5Toe Taps
2 sets of 10 reps
Twice / day
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Keep the arms relaxed by your side.
  • Bring one leg up into tabletop position and slowly lower it back down to the floor.
  • Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.