1Lumbar Extension
- Lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Hold the position for a few seconds at the top.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.
2Lumbar Extension
- Stand with your hands in the small of your back.
- Begin to lean backwards, within comfortable limits.
- As you progress through the repetitions, continue easing into the range of motion available to you.
- Repeat as per Physiotherapist guidelines.
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
4Book Opening [Short Lever]
- 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 the back of hand of the top arm to the forehead.
- 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.
5Pectoral Stretch
- Stand in front of a doorway.
- Bend your elbows and place the inside of your forearm against the door frame.
- Slowly step forwards until you feel a stretch in the front of your shoulder or chest.
- Hold as prescribed.
6Thoracic Extension over Towel
- Roll up a towel and place it on the floor.
- Lie on your back so the towel is positioned under the affected area of your spine.
- Bend your knees and keep your feet flat on the floor for support.
- With your arms straight, reach up towards the ceiling, then slowly move them overhead to rest on the floor behind you.
- Return your arms to your sides in a controlled motion, and repeat the movement.
7Thoracic Extension [Wall]
- Stand with your back against the wall.
- Link your fingers together and take your arms up above your head.
- Reach to the sky with your arms while trying to flatten your lower back against the wall.
- You should feel a stretch/movement through your upper back.