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.
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.