1Lumbar Lateral Flexion Mobility
- Rest your shoulder against the wall with your arm straight for comfort.
- Gently push your hips towards the wall to create a ‘side glide’ through your lumbar spine.
- Your physiotherapist will specify which side should be against the wall depending on your pain location and postural presentation.
2Lumbar Rotation
- 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.
3Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
shift across to left side and hold for as long as comfortable
4Ankle Plantarflexion
- Wrap the resistance band around the foot and hold onto both ends.
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot.
- With a straight knee, move the ankle so the toes are pointing towards the ground.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.