stand on two pillows, raise arms forward to ninety degrees, squat to ninety degrees knee flexion, then return to standing
Stand with 2 pillows in front with feet hip-width apart. Step over the pillow. Elevate arms to 90 degrees forward, bend the knees and lower as if sitting on a chair to 90 degrees. Contract buttock muscles and return to starting position.
Nothing here is a prescription. Your physiotherapist decides which of these are yours, and when.
