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Physiotherapist Jason Pongracic
Updated 15-4-26
Additional Notes
1. Lumbar Extension
- x 10 hourly
A) Half push up in lying
B) Wall arch

2. Neural Mobility
- 2-3 x per day
Resources
1Lumbar Extension [Wall Arches]
10 reps
  • 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.

2Lumbar Extension [Elbow Prop]
10 reps
  • Begin lying on your stomach with your elbows positioned directly under your shoulders.
  • Slowly press through your hands to straighten your elbows, lifting your upper body while keeping your pelvis and hips in contact with the floor.
  • Start by going nice and slowly into the movement, only going to the limit of your available movement.
  • Do not push into pain.
  • Slowly return to the elbow prop position in a controlled manner.
  • Repeat as instructed by your physiotherapist.
3Sciatic Nerve Slider
3 sets of 10 reps
Twice / day
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look down towards your feet, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
  • Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.
4Bridge
3 sets of 12 reps
Four times / week
  • 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.
5Arm & Leg Extension
3 sets of 12 reps
Four times / week
  • Come into 4-point kneeling, slowly extend the opposite arm and leg.
  • Avoid shifting the pelvis side to side or arching through the lower back.
  • Reach long through the finger tips and toes.
  • Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
  • Lower both limbs simultaneously to the mat.
  • Repeat on the opposing side or repeat as per Physiotherapists guidelines.

6Sciatic Nerve Tensioner / Slump
2 sets of 10 reps
Twice / day
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look up towards the ceiling, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look down to the ground and point your toes back towards you.
  • Then slowly bend your knee, look up to the ceiling and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.