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  • Sit in a chair with your feet flat on the ground.
  • Point your hands towards the ground.
  • Slowly bend forwards, taking your hands closer to the ground.
  • Make sure to begin bending at your neck, and slowly roll down each segment of your back.
  • Continue until you reach a deep, yet comfortable point, do not push into pain.
  • Slowly return to sitting up straight.
  • Repeat this 5-10 times, or as prescribed by your Physiotherapist.


  • Make sure your feet are planted firmly on the ground.
  • This exercise should not be painful.
  • If you are experiencing pain, try not bending quite as deep. If pain continues, stop this exercise.
  • If you are unsure about this exercise, contact your Physiotherapist.