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Exercises for sporting back STRETCHING, MOBILITY AND STRENGTHENING EXERCISES


LUMBAR STRETCH Lie on your back on a bed or the floor. Bring one knee slowly into your chest, followed by the other knee (don’t move them together) and clasp your arms around the back of your thighs. Hold for 5-10 seconds rocking in a gentle rhythm.


SETS REPS 1


10


‘ANGRY CAT’ THORACIC STRETCH In four point kneeling, with your back relatively flat and level with the floor, tuck your chin into your chest and push your mid back upwards towards the ceiling. Hold for 5 seconds before lowering past your starting position as far as you are able (pain free) and hold for 5 seconds.


SETS REPS 2


10


LUMBAR ROTATION Lie on your back with your legs out straight and your arms out to the side to stabilise the upper body. Move one leg over the other leg as far as possible (rotating your lower body). Hold for 2 seconds and return to the start position before repeating on the other side.


SETS REPS 2


15


HAMSTRING STRETCH IN DOORWAY (LYING DOWN) Lie on your back through an open door and with your hips just in front of the door frame. Slide your leg up the frame until you feel a stretch. Hold for 20-30 seconds.


SETS REPS 1


10


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


OPPOSITE ARM AND LEG RAISES Lying on your front with your arms straight out above your head. Raise one arm and shoulder and raise the opposite leg (i,e. on the opposite side). Hold for 5 seconds and return to the start position. Then repeat on the other side with the opposite leg and arm.


SETS REPS 2


15


UPPER BODY RAISES IN PRONE Lying on your front with your hands linked under your forehead and your elbows out to the side, tighten your buttock muscles and then raise your upper body. Do not overextend the neck, keep it in line with your body. Hold for 5 seconds before returning to the floor.


SETS REPS 2


15


‘SUPERMAN’ EXERCISE IN 4-POINT KNEELING In four point kneeling raise one arm out ahead of you and at the same time extend the leg on the opposite side out behind you. Hold this position for 5 seconds before returning to the starting position and then repeat on the opposite arm and leg.


SETS REPS 2


15


TRUNK ROTATIONS WITH STABILITY BALL Lying on your back with a stability ball under your calves so that your hips and knees are at 90o


to the side and then rotate your legs in one direction as far as you can without pain. Hold for 5 seconds, return to the start and repeat on the other side.


SETS REPS 2


15 Produced by


. Extend your arms out


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