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Physiotherapist Olivia Hadfield
Updated 26-5-25
1Book Opening
10 reps
  • 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.
2Thoracic Rotation [Swimming]
  • Start in the four-point position: wrists directly under shoulders and knees positioned under the hips.
  • Bend one elbow, lowering it towards the floor allowing the upper trunk to rotate.
  • Return to the starting position and repeat on the opposing side.
  • Complete as per Physiotherapist guidelines.
3Cat-Cow
  • 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.
4Breathing
  • Lying on your back with your knees in crook lying – other positions include feet on the wall or feet up on a chair or couch at 90 degrees thigh bone and shin horizontal to the ground.
  • Ensure your head is supported.
  • Place your hands around the base of your rib cage.
  • Relax your shoulders.
  • Begin by breathing through your nose for a count of 2 – try and breathe wide into your hands i.e. wide into the side ribs or base of ribs.
  • Breathe out for a count of 3.
  • Complete for 3-5 mins or as instructed by your physiotherapist.