1Lumbar Rotation Stretch
- Lie on your back with the arms extended in a ‘T’ formation.
- Lift one knee up so it aligns with the hip joint.
- Using the arm on the opposing side, draw the knee towards the floor.
- Maintain contact with the shoulders and the ground.
- Take the head to the opposite direction of the knee.
- Sustain this stretch as per your Physiotherapist guidelines.
- Repeat on the other side.
2Lumbar Flexion – Childs Pose
- Come into 4 point kneeling on a soft surface.
- Widen the knees to the width of the mat or as comfortable.
- Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat.
- Breathe deeply into the belly and relax the shoulders, neck and jaw.
- Sustain as advised by your Physiotherapist.
3Childs Pose – QL
- Come into a kneeling position with the knees wider than the feet.
- Extend the arms along the floor in front of you.
- Begin to move the arms towards one corner of the mat.
- Send your hips into the opposite direction to ‘open’ the target side.
4Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.