Skip to content
Physiotherapist Ashley Thompson
Updated 11-6-25
1Bridge
3 sets of 10 reps
  • 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.
2Book Opening
30 seconds
  • 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.
3Lumbar Extension [Wall Arches]
12 reps
  • 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.

Ashley Thompson Peak Physio

Every few hours

4Lumbar 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.
5Toe Taps
3 sets of 10 reps
  • 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.