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Physiotherapist Mekaela Hockey
Updated 11-6-25
When to Stop
Discontinue if pain exceeds 3/10
Resources
1Lumbar Rotation
2 sets of 15 reps
  • 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.
Mekaela Hockey Peak Physio Newcastle Budgewoi

AM and PM or 3x/day as able

2Childs Pose – QL
3 sets
30 seconds
  • 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.

Mekaela Hockey Peak Physio Newcastle Budgewoi

Arms to the left

3Bridge [Segmental]
3 sets of 10 reps
  • 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.
Mekaela Hockey Peak Physio Newcastle Budgewoi

x2 per day

4Sciatic Nerve Slider
2 sets of 10 reps
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look down towards your feet, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
  • Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.
Mekaela Hockey Peak Physio Newcastle Budgewoi

x1/day