Diet high in sugars & carbs must be avoided

5-7 high protein meals

Avoid food & drinks 2hr before bed keep insulin down

Glass of milk with glutamine before bed

No pillow

Exercises

1. Cobra

Arch as bac as possible

Wait for 30 sec and do again

2. Super Cobra
3. Cat stretch

4. Basic leg stretch

Spine should be straight

Repition 10-15 sec

5. The Bridge
6. The Table

Leg length exercises

kicking

swimming --- breast stroke

cycling --- raised seat

sprints --- ( 4-6 sprints of 40-60 yards 3 days a week )

jump ropes 500 times a session

Breathing

1-1-1 ------------ inhae 5 sec , hod 5 sec , reease 5 sec ( 10 times a day )

1-4-2 ------------ inhae 3 sec , hod 12 sec , reease 6 sec ( 10 times a day )

Schedule

25- 30 min stretching brea of 10 sec b/n each stretch

15-20 min icing each day

5-10 min hanging

20 min --- other exercise

10 min brathing & 10 min thumb pad massage befor & after bed