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.
2Knee to Chest [Opposite Hip Extension]
- Start with both knees straight.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
4Side Lying – QL
- Start by sitting on the edge of the bed.
- Lay down onto the unaffected side while keeping your legs over the edge of the bed.
- You can raise your top arm over your head to increase the stretch in your side body if required.
- Hold this position as prescribed by your physiotherapist.