1Lumbar Extension
- Lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Hold the position for a few seconds at the top.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.
2Lumbar 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.
3Clams – Level 1
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Maintaining this position, slowly lift and lower the top leg.
- To intensify this movement your therapist may recommend adding a theraband above the knees.
4Bridge
- 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.