1Knee To Chest
- Start with both knees bent and your feet on the floor.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.
2Hip Internal and External Rotation
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.
3Banana Stretch – Quadratus Lumborum
- Begin by laying on your back.
- Bring your arms overhead.
- Slide your legs to the unaffected side.
- Slide your arms to the same side creating a “banana shape”.
- For a deeper stretch, cross one outside leg over the inside leg.
- Repeat this or on the other side as advised by your Physiotherapist.
4Fallen FABER
- Lie on your back with the knees comfortably bent.
- Take the ankle of the target limb to the opposite knee.
- Keeping the foot in that position, slowly lower the sole of the foot to the ground.
- Gently press the knee out to achieve a greater stretch.
- Sustain as per Physiotherapist guidelines.
5Cervical Rotation
- Come into a comfortable upright position either sitting or standing.
- Apply pressure externally from the hand to stop movement into rotation i.e., looking over your shoulder.
- Ensure it is within a comfortable range.
- Sustain the contraction for the period of time instructed by your treating Physiotherapist.
One on each side, repeat up to 3 times.