1Lumbar Extension [Elbow Prop]
- Begin lying on your stomach with your elbows positioned directly under your shoulders.
- Slowly press through your hands to straighten your elbows, lifting your upper body while keeping your pelvis and hips in contact with the floor.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Slowly return to the elbow prop position in a controlled manner.
- Repeat as instructed by your physiotherapist.
2Lumbar Rotation
- 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.
3Knee To Chest
- Start with both knees bent and your feet on the floor.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.