1Bridge [Segmental]
- Push through your feet to lift your bum up in the air.
- When lowering down, try to roll your spine down one segment/vertebrae at a time.
- This is a great way to re-introduce flexion/bending in a safe and comfortable position.
Adding Red Band around knees
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.
3Clams – Level 1
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Maintaining this position, slowly lift and lower the top leg.
- To intensify this movement your therapist may recommend adding a theraband above the knees.
4Sciatic Nerve Slider
- Lying on your back interlace the hands at the back of the affected knee.
- The knee is stacked over the top of the hip in this position.
- Extend the knee towards the roof with the toes coming back towards the head.
- Move the leg into the position in which you start to feel light tension.
- Keep your leg in this extended position.
- Point your foot to the ceiling and then slowly pull your foot back towards your head.
- Repeat as prescribed by your physiotherapist.
Once a day – knee at 90 degrees
5Hip Adduction [Long Lever]
- Lie flat on your back with your legs extended and your arms resting comfortably by your sides for stability.
- Place a soft ball or small Pilates ball between your feet, ensuring it is securely held.
- Lift your legs slightly off the floor, keeping them straight and hovering a few centimetres above the ground. Make sure your lower back remains flat against the floor by engaging your core muscles.
- Gently squeeze the ball with your feet, engaging your inner thigh muscles (adductors) to create a controlled isometric contraction.
- Focus on holding the squeeze, making sure not to over-exert but just enough to feel the muscles activate and provide relief.
- Breathe steadily, ensuring the core remains engaged and your lower back does not arch.
- Hold the squeeze for as long as prescribed by your physiotherapist.
- Gently release the squeeze and lower your legs back to the ground to rest before repeating.
- Hold/maintain as prescribed by your physiotherapist.
Or complete with object between knees i.e. tissue box
6Knees 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.