1Pelvic Tilts [Anterior / Posterior]
- Come into a seated position either on a chair or Swiss ball.
- From here the first movement is an anterior tilt – bringing pelvis forward, creating a slight arch in the lower back.
- From here the pelvis is moving posteriorly – tucking tail bone under.
- Repeat as per physiotherapist guidelines.
2Lumbar Lateral Flexion Mobility
- Rest your shoulder against the wall with your arm straight for comfort.
- Gently push your hips towards the wall to create a ‘side glide’ through your lumbar spine.
- Your physiotherapist will specify which side should be against the wall depending on your pain location and postural presentation.