1Transversus Abdominis Activation
- Performed lying on your back with the knees gently bent and feet firmly planted.
- Using your index and middle finger find the bony points of the pelvis and drop into the valley inside on the abdomen.
- To feel for that muscle activation, cough to feel the muscle spring back.
- Breathe towards the pelvis and abdomen and feel the muscle rise and fall as you exhale and let the body melt towards the floor.
2Bridge [Segmental]
- Push through your feet to lift your bum up in the air.
- When lowering down, try to roll your spine down one segment/vertebrae at a time.
- This is a great way to re-introduce flexion/bending in a safe and comfortable position.
3Lumbar 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.
4Gluteal Stretch
- Come into a lying position on a comfortable surface such as a mat.
- Bend the knee of the affected limb as you take the ankle to the opposite knee.
- Ensure the knee stays away from the trunk.
- To intensify the stretch further, draw the chest towards the leg using either the hands or a towel.
- Sustain this stretch as per Physiotherapist’s guidelines.
5Deadlift [RDL]
- Stand on the affected leg with the knee softly bent.
- Hold the weight either with the hands at each end as shown or with a grip so the palms are facing the legs.
- Use the toes of the unaffected leg for stability however the weight should be in the standing leg.
- With the arms relaxed lower the weight towards the knee.
- The hips move backwards and the knee maintains the soft position without bending.
- When the point of tension is reached through the muscle at the back of the thigh, slowly return to the starting position.
6Hip Flexor Stretch- Kneeling
- Kneeling in a lunge position, keep your trunk over your pelvis.
- Your weight is on the leg underneath the body, the front leg is at a 90-degree bend.
- Gently tuck your tail.
- You should feel a stretch in the front of the hip on the leg behind and down into the thigh itself.
- Sustain as per Physiotherapist guidelines.
back foot up on bench and lunge down
7Thoracic Rotation
- In a standing position, ensure the band or cable is anchored at waist level.
- With the side of your hips facing band, hold the band with both hands and ensure a slight bending of the elbows.
- From this position bring arms across body to the other side, following your arms with your head.
- Return to the starting position and repeat as per physiotherapist instruction.
8Jefferson Curl
- Come into standing on a step with the feet hip width apart.
- Soften through the back of the knees.
- Using a weight prescribed, slowly begin to roll down through the spine as if you were peeling yourself off a velcro wall.
- Allow the hips to move backwards as the spine rounds.
- The weight will pass down towards the floor.
- Slowly begin to roll back up through the spine to ‘re-stick’ onto the wall.
- Repeat as per Physiotherapist guidelines.
light weights
9Lumbar 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.