Phyllida’s Program
Mobilise the joints
Shoulder rolls, head turns, spine rotations and bends, hip rolls, hip hinging etc.
Balance
Practice tree pose
Main component exercises
Do the exercises set for the day and any other exercises set by the physio here.
Stretch muscles
These are stretches for lengthening muscles, usually hamstrings, quadriceps and chest muscles. Holding for least 3 x 30sec on each side.
Relax
In a comfortable position, try to empty the mind of all thoughts, concentrate on breathing and let go of the tension in the body.
Tree pose into star pose - 3 x 10-20sec each side
Rotate your knee out to where you feel comfortable
Hold leg out to where hip feel slight resistance
Keep the chest lifted and body straight