1Bridge
- 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.
2Pelvic Tilts [Anterior / Posterior]
- This is essentially the movement of rocking your pelvis.
- Lie with knees bent up in crook lying.
- Visualise widening or lengthening your sitbones towards your heels.
- This will create a small arch in your lower back.
- Do not allow your ribcage to elevate to achieve the movement – drive from the sitbones.
- Reverse the process by rolling in the opposite direction.
- Essentially as if tucking your tailbone under or drawing your sitbones together.
- Sustain as per Physiotherapist guidelines.
- You may find it useful to place your hands on your rib cage or on the front of your pelvis to get feedback of the movement occurring.
3Lumbar 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.
4Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.