GOOD FOR:

  • Developing your core muscles
  • Improving your posture
  • Reducing inflammatory pain

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Spinal Flexion
  • Kneel on all fours on mat.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Curl your spine upwards.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Repeat exercise 4 – 6 times.
  • For best results:
  • Repeat routine 3 – 5 times a week.
  • Combine this exercise routine with our Core Flexibility Stretch routine.
  • Avoid doing if: This stretch aggravates or causes pain.
Spinal Extension
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Curl your spine downwards.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Repeat exercise 4 – 6 times.
  • Avoid doing if: This stretch aggravates or causes pain.

 

Arm and leg extension
  • Kneel on all fours on mat.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Extend one arm straight ahead.
  • Extend opposite leg whilst maintaining you balance.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Change sides and repeat exercise on opposite side.
  • Repeat exercise 4 – 6 times whilst alternating sides.
  • Avoid doing if: This stretch aggravates or causes pain.
Lumbar Lift
  • Lie on mat resting on both elbows.
  • Lift your pelvis upwards into the air.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Repeat exercise 4 – 6 times.
  • Avoid doing if: This stretch aggravates or causes pain.
Pelvic Lift
  • Lie on mat with knees bent upwards.
  • Lift your pelvis upwards into the air whilst squeezing your buttocks together whilst ensuring that your hips remain level.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Repeat exercise 4 – 6 times.
  • Avoid doing if: This stretch aggravates or causes pain.
Transverse Press
  • Lie on mat with knees bent upwards.
  • Place one hand on opposite knee.
  • Apply downwards pressure whilst resisting with your knee.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Change sides and repeat exercise on opposite side.
  • Repeat exercise 4 – 6 times whilst alternating sides.
  • Avoid doing if: This stretch aggravates or causes pain.
Knee Raise
  • Lie on mat with knees bent upwards.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Lift one knee whilst maintaining abdominal tautness.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Change sides and repeat exercise on opposite side.
  • Repeat exercise 4 – 6 times whilst alternating sides.
  • Avoid doing if: This stretch aggravates or causes pain.

 

Sideways Leg Raise
  • Lie on our side with bottom knee bent and top leg straight.
  • Stabilise your spine by pulling your navel inwards and upwards.
  • Lift leg upwards into the air.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Repeat exercise 4 – 6 times.
  • Change sides and repeat exercise on opposite side.
  • Avoid doing if: This stretch aggravates or causes pain.
Sideways Rotation
  • Kneel on mat with your arms extended forwards.
  • Lift your hands and rotate your body sideways.
  • Hold that position for as long as what you can comfortably sustain.
  • Relax and return to starting position.
  • Change sides and repeat exercise on opposite side.
  • Repeat exercise 4 – 6 times whilst alternating sides.
  • Avoid doing if: This stretch aggravates or causes pain.