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Back Range Of Movement Exercises

** CAUTION: PLEASE PERFORM THESE EXERCISES ONLY AFTER YOU HAVE CONSULTED YOUR PHYSIOTHERAPIST

1. “Pelvic tilts” Sitting

pelvic-tilts

    SET UP

  • Sit in the middle of the chair with feet on the ground.
  • Roll the hips forward to Arch your back (Anterior tilt) and Round to flatten your back (Posterior tilt).

Do 10 reps of anterior and posterior tilts.

Watch points:

  1. Do not hold your breath throughout the exercise.
  2. Good exercise to perform if you sit still for long periods of time or just before getting up from sitting.

2. “Pelvic Tilts” Lying down

pelvic-tilts-lying

    SET UP

  • Lay down and find the neutral position.
  • From there, tighten up the core and maintain it throughout the exercise.
  • Roll hips forward to arch your back slightly (Anterior tilt) than exhale to flatten your back (Posterior tilt).
  • Control the speed of movement with your core.

Do 3 sets of anterior and posterior tilts for 10 reps

Watch points:

  1. Do not hold your breath throughout the exercise.
 
 
 

3. “Buttock Stretch” Lying Down

Buttock Stretch

    SET UP

  • Bring one leg up toward your chest.
  • Pull up and across with the opposite hand to feel stretch in the buttocks.
  • Repeat 3 x and hold for 20 seconds.

Watch points:

  1. Your hips and back stay on the bed and do not lift up.

4. “Buttock Stretch” Sitting Down

Buttock Stretch

    SET UP

  • Rest the ankle of the leg you want to stretch on the opposite knee.
  • Push the knee down towards the ground.
  • Lean forward from your trunk to stretch the buttock.
  • Repeat 3 x and hold for 20 seconds.
 
 
 

5. “Trunk Rotation” Sitting

Trunk Rotation

    SET UP

  • One hand on top of the chair and one hand at the bottom.
  • Turn to the side to stretch.
  • Repeat on the opposite side.
  • Repeat 3 x and hold for 20 seconds.

Watch points:

  1. Keep the shoulder down.
  2. Do not strain your neck by looking over the shoulder or arch the back. This will cause pain rather than stretch.

6. “Trunk Rotation” Lying

Trunk Rotation

    SET UP

  • Lay on your back.
  • Bend one knee and bring the same leg across the other knee so that you get a stretch across the lower back.
  • The buttocks will be off the bed.
  • Remember to keep your back and shoulder down on the opposite side.
  • Repeat 3 x and hold for 20seconds.