Muscle strain self managingQuadratus lumborum stretches – left and rightPiriformis stretches – right onlySide plank – left and right – start once achieved 43cm with bending to side up against the wall
How to reduce inflammationLumbar rocksQuadratus lumborum stretches – right > left – therefore left arm down left leg moreStraight leg raise exercises – left > rightBridges – right only – start 22-3-22
Anti-inflammation creamHow to reduce inflammationHeatMuscle strain self managingPiriformis stretches – start 27-2-22 – just left sideGlute med stretches – start 27-2-22 – left side onlyBridges – start 7-3-22 – left side only for 4 weeksBak balls
Backpack with broomstickBroomstick exercisesSelf trigger point for neck musclesRotator cuff exercises in standing with red theraband – start these exercises 5-3-22
Gastro stretches – right onlyStraight leg raises stretches – left and rightSoleus – left and rightQuad stretches – left onlyQuadratus lumborum stretches – right more than left – therefore left arm down left leg more than other side