1Lumbar 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.
2Knee To Chest
- Start with both knees bent and your feet on the floor.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.
3Knees to Chest
- Lie on your back.
- Raise both knees towards your chest.
- Using your hands, hug your knees further into your chest – as far as comfortable.
- You should feel a gentle stretch near the base of your spine.
- Complete this exercise as prescribed by your physiotherapist.
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.
5Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.
6Lumbar 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.