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Physiotherapist Robyn Hughes
Updated 18-6-25
Additional Notes
Perform your exercises each morning and if possible again later on.. These are in addition to the ones you already do.
1Knee to Chest [Opposite Hip Extension]
3 sets of 1 rep
20 seconds
Twice / day
  • Start with both knees straight.
  • Gently pull your knee towards your chest.
  • Hold this position or gently move in and out.
2Lumbar Extension [Wall Arches]
1 set of 10 reps
Twice / day
  • Resting your forearms against the wall.
  • Let your hips sink forward to create an arch in your lower back.
  • Increase movement within comfort if you find this movement relieving.
  • Repeat as per Physiotherapist instructions.

3Lumbar Rotation
3 sets of 15 reps
Twice / day
  • Lie on your back with your knees bent so your feet are flat on the ground.
  • Keeping your knees together, gently rock them to one side.
  • Simultaneously look the other direction from where your knees are falling.
  • Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
4Tensor Fasciae Latae (TFL) Stretch
3 sets of 10 reps
Twice / day
  • Come into a lying position on a soft surface such as a mat with the hands behind the head.
  • Bend the knees so the feet are flat on the ground beyond hip width.
  • Slowly drop one knee in towards the ground and hold for 1-3 seconds.
  • Return to the start position and repeat on the opposing side.
  • Ensure the shoulders and upper back stay flat on the ground.
  • Repeat as per Physiotherapist’s guidelines.