back

• Stand in front of a bench and place your hands on top of it to help lightly support your weight.
• Keeping your hands on the bench, walk slowly backwards within a comfortable range and return.
• Your centre of mass should remain over your feet.
• You should feel a gentle stretch near the base of your spine.
• Complete this exercise as prescribed by your physiotherapist.

• Rest your shoulder against the wall with your arm straight for comfort.
• Gently push your hips towards the wall to create a ‘side glide’ through your lumbar spine.
• Your physiotherapist will specify which side should be against the wall depending on your pain location and postural presentation.

• Sit on the floor with your knees bent up.
• Lift your hips up and slide the roller underneath.
• Gently roll your lower back on the roller.
• Balance on your hands to allow you to roll up and down.
• If you find a sore spot you can hold and wait on that point until the tightness subsides – breathe into it.
• Complete for 5 mins or as instructed.

• Come into a sitting position with the foam roller behind your lower back.
• Lean towards one side on a diagonal to bias the target side.
• Moving the hips off the ground, begin to move the body back and forth on the roller.
• Sustain any areas of tension to alleviate the symptoms.

Glute and hip release:

• Stand against the wall with the ball between the back of the hip and the wall.
• Slowly move your body around to target tight spots.
• Adjust the intensity by lifting or lowering your body.
• Hold pressure on any sore spots until the tension releases.
• Switch sides and repeat.

Shoulder and upper back release:

• Stand against a wall with the ball between your shoulder blade and the wall.
• Gently roll the ball up, down, and side to side, focusing on areas of tension.
• Maintain steady pressure on tight spots for 20-30 seconds, then continue rolling.