Lower Back exercises

With Morgan Deegan, Physiotherapist.

Remember to always consult a physio if symptoms persist.

Lower back stretches on floor

Bring left knee to chest and overpress gently with hands.

Alternate.

Feet positioned wide.

Rock knees side to side gently without holding stretch.

Curl up one spinal segment at a time as you move into a bridge.

Bring knee to chest and rotate across body.

Alternate.

Move from a cobra position (arched back with hands on ground) to neutral on the ground and then lift one leg up and across.

Focus on curling through the movements rather than pushing to end range.

Curl downwards, one spinal segment at a time.

Then rising upwards with your arms also coming above your head, so you go into back extension.

This should be completed slowly and fluently.

Bring one arm above your head and side flex away from that side.

This should give a good side of ribcage stretch.

Alternate.

Arms above head and moving backwards.

Focus on having movement through the shoulder blades to get best effect of this stretch.

Standing, place hands behind head.

Rotate fully to one side, and complete a deep breath.

Alternate.

Bring one knee towards your chest and hug it in for 1-2 seconds.

Alternate.

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