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.
2Banana Stretch – Quadratus Lumborum
- 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]
- 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.

Option from previous
4Hip Abduction
- 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
- 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.