Lower back

• 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.

• Lie down on the back on a comfortable surface.
• Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
• Take the knees towards the same side allowing the hips to move off the mat as comfortable.
• Draw the knees back to centre and slowly take them to the opposing side.
• Repeat as per Physiotherapist guidelines.

• Stand tall with your feet hip-width apart, ensuring your weight is evenly distributed.
• Place the palms of your hands on your lower abdomen or the bony area at the front of your hips (pelvis).
• Gently press your hands into your pelvis to encourage a slight backward tilt (posterior pelvic tilt).
• Begin rolling your spine downwards:
  • Tuck your chin towards your chest to start the movement from your neck.
  • Gradually let the movement flow down your spine, one vertebra at a time, progressing through your neck, to upper and mid back.
• Slowly roll back up to a standing position by reversing the movement.
• Repeat the movement, and on each repetition, try to roll slightly further than before, without forcing the motion or causing discomfort, until eventually you are rolling down through the whole spine.
• Complete repetitions as prescribed by your physiotherapist.

Tip: Imagine your back is attached to a strip of Velcro on a wall, and you are peeling yourself off slowly, starting at the neck and working downward.