1Banana 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.
10 each side
2Book 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.
10 each side