1Lumbar 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.
2Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
3Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
Complete on each side, every 2nd day
4Thoracic Rotation
- In a standing position, ensure the band or cable is anchored at waist level.
- With the side of your hips facing band, hold the band with both hands and ensure a slight bending of the elbows.
- From this position bring arms across body to the other side, following your arms with your head.
- Return to the starting position and repeat as per physiotherapist instruction.
Complete on each side. Every 2nd day
5Knees 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.
Daily