1Lumbar Rotation Stretch
- Lie on your back with the arms extended in a ‘T’ formation.
- Lift one knee up so it aligns with the hip joint.
- Using the arm on the opposing side, draw the knee towards the floor.
- Maintain contact with the shoulders and the ground.
- Take the head to the opposite direction of the knee.
- Sustain this stretch as per your Physiotherapist guidelines.
- Repeat on the other side.
2Childs Pose – QL
- Come into a kneeling position with the knees wider than the feet.
- Extend the arms along the floor in front of you.
- Begin to move the arms towards one corner of the mat.
- Send your hips into the opposite direction to ‘open’ the target side.