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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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