1Lumbar Extension
- Stand with your hands in the small of your back.
- Begin to lean backwards, within comfortable limits.
- As you progress through the repetitions, continue easing into the range of motion available to you.
- Repeat as per Physiotherapist guidelines.
Every hour
2Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
3SIJ Distraction
- Come into lying on your back, you will need a stick (broom, golf) nearby.
- Tuck the stick behind the back of one knee and in front of the other.
- Lift the knees above the hips so they are directly above.
- At this point the stick should be held at both ends by the arms and wrapped over/under the knees.
- Simultaneously push/pull the legs into the stick.
- Hold for 5 seconds or as prescribed by your Physiotherapist. Repeat as guided.