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Physiotherapist
Updated 21-5-25
1Lumbar Extension [Wall Arches]
10 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.

2Lumbar Rotation
10 reps
  • 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.
3Sciatic Nerve Slider
10 reps
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look down towards your feet, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
  • Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.
4Toe Taps
10 reps
  • 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.
5Bridge
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.