1Lumbar Flexion Mobility
- Stand in front of a bench and place your hands on top of it to help lightly support your weight.
- Keeping your hands on the bench, walk slowly backwards within a comfortable range and return.
- Your centre of mass should remain over your feet.
- You should feel a gentle stretch near the base of your spine.
- Complete this exercise as prescribed by your physiotherapist.
2Side Glide in Standing
- 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.
3Lumbar 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.
4Hip Abduction [Seated]
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
5Pelvic 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.
feel free to use this with an upright chair with a back rest to support
6Scapula Retraction
- Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
- Draw the shoulder blades together and hold as instructed by therapist.
- Return to the start position with control, maintaining an upright posture.
7Bridge
- 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.
8Hip Flexion
- Sit on a chair or on the edge of a bed with your feet flat on the ground.
- Put your hands next you on the chair/bed to help you balance.
- Keeping your knee bent, lift up your leg and then lower it down.
- Repeat this on the other side, as though you are marching on the spot.
- Repeat this as many times or for as long as your Physiotherapist has prescribed.
complete with band around legs