1Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
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.
3Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
4Lumbar Extension [Wall Arches]
- 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.
Every 2 hours
5Lumbar Flexion
- 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 as prescribed by your Physiotherapist.