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Physiotherapist Ashley Thompson
Updated 4-6-25
How Often
Complete four times per week
Additional Notes
  • Can complete mobility exercises (book opener and cat-cow) daily
1Book Opening
30 seconds
  • 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.
2Arm & Leg Extension
3 sets of 10 reps
  • Come into 4-point kneeling, slowly extend the opposite arm and leg.
  • Avoid shifting the pelvis side to side or arching through the lower back.
  • Reach long through the finger tips and toes.
  • Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
  • Lower both limbs simultaneously to the mat.
  • Repeat on the opposing side or repeat as per Physiotherapists guidelines.

3Bridge [Arms Crossed]
3 sets of 8 reps
  • Come into a lying position on the mat with the hands crossed over the chest.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • The knees should be bent to roughly 90 degrees.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
4Cat-Cow
30 seconds
  • Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
  • Allow your stomach to slowly drop down.
  • Hold this position.
  • Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
  • Hold this position and repeat.
5Toe Taps
3 sets of 10 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
  • Slowly lower one leg back to the floor and then the other leg back to the floor.
  • Maintain your abdominal contraction and neutral pelvic position throughout.
  • Repeat as per your Physiotherapist instructions.