Thanks!
Just a couple of questions.

Should I expect some pain after doing the excercises? Everyone seems to say rest is the key, which makes sense although I seem to have plateau'd over the last week or 2 (i.e not improving), which I find frustrating, and wonder whether starting to try and build back up to training gently is a good idea? I have been swimming this week and tried a cycle, but seem to have made it marginally worse (or just maybe no better!). I appreciate that rest is probably the answer but I seem to have been resting a very long time now, and wonder whether I need to push things along a little? Perhaps that is what the exercises will be intended to do!?
Many thanks for your help,
Guy