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.
2Lumbar 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.
Option
3Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
4Plank [Kneeling]
- Come into a 4 point kneeling position.
- Bring the hands in front of the shoulders.
- Keeping the weight in the knees and fingertips, bring the body weight forward to position the shoulders above the wrist.
- Keep the tailbone tucking under and the shoulder blades drawing together.
- Maintain eye level with the finger tips.
- Imagine drawing your belly button towards your spine.
5Ankle Eversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming outwards away from the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
6Heel Raise [Ball Squeeze]
- Stand tall with feet hip-width apart, placing a soft ball between your inner ankles.
- Lightly press your ankles inward to hold the ball, engaging your inner thighs and calf muscles.
- Slowly lift your heels off the ground, rising onto the balls of your feet. Focus on maintaining the squeeze on the ball.
- Hold briefly at the top, feeling the contraction in your calves and ankle stabilisers.
- Slowly lower your heels back to the floor with control, keeping pressure on the ball throughout.
- Complete repetitions as prescribed by your physiotherapist.
7Shrug
- In a standing or sitting position, let arms rest naturally by your side.
- From here, bring the top of your shoulders up towards your ears.
- Hold as per Physiotherapist recommendations.
- Return to the starting position and repeat as per physiotherapist instruction.
8Thoracic Extension
- Sit on the ground and place 2 x pillows or a bolster lengthwise behind your tailbone.
- Sit directly in front of this and lower yourself back over the pillows/bolster.
- You can start with your knees bent up.
- Ensure that your head and neck are comfortable – you may need another pillow or towel under your head to encourage good posture for your neck.
- Reach your arms out to the side with your palms facing up.
- Breathe down to your stomach and relax your shoulders.
- After a few minutes you can then change your leg and arms positions to open up the body further – this is demonstrated in the video.
- You can alternate between leg and arm positions as you like in this position.
- Complete as per Physiotherapist guidelines.
9Book Opening
- 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.