1Lumbar Rotation Stretch
- Lie on your back with the arms extended in a ‘T’ formation.
- Lift one knee up so it aligns with the hip joint.
- Using the arm on the opposing side, draw the knee towards the floor.
- Maintain contact with the shoulders and the ground.
- Take the head to the opposite direction of the knee.
- Sustain this stretch as per your Physiotherapist guidelines.
- Repeat on the other side.
2Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Keep the arms relaxed by your side.
- Bring one leg up into tabletop position and slowly lower it back down to the floor.
- Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
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.
4Piriformis
- Start by lying on your back with knees bent comfortably and feet on the ground.
- Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
- Lift the knee and grab the underside of your thigh.
- Pull your thigh towards you until you feel a stretch in the side of your hip.
- Sustain as per Physiotherapist guidelines.
5Lumbar Flexion [SNAG]
- Sitting upright in a chair.
- Use the long edge of a towel and sit it across the affected level as indicated by your therapist, with one edge of the towel/pillow case in either hand.
- Apply a comfortable but firm pressure over the low back by pulling the ends of the towel/pillow case whilst keeping your thumbs pointed upward. You may add a gentle elbow bend to increase the level of pressure.
- Ensure you are ulling in an upward diagonal.
- Whilst maintaining this pressure, gently lean forward in your chair.
- Once at the ned of your comfortable range, slowly rise back up.
- Complete and modify as prescribed by your physiotherapist.
can complete this exercise gently bending backwards as well
6Lumbar 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.