Previous Page
ADVICE LEAFLET The online version of this leaflet contains videos
FLEXION AND EXTENSION OF SPINE Make sure you are sitting on your sitting bones and then slump slowly forward rounding your back letting your shoulders fall fowards. Then slowly sit upright and gently push your chest and stomach forwards. Make sure not to extend too far that it causes pain. Repeat this exercise 6-8 times performing each motion slowly and with control.
SETS REPS 1
6-8
TRUNK ROTATION Cross your arms in front of your chest and keeping your whole body moving together as a unit, slowly rotate your trunk so you are looking over your shoulder. Hold this position for 3-5 seconds and repeat on the other side. Try and make sure the amount of rotation is similar on both sides. Perform 5-6 rotations on each side.
SETS REPS 1
5-6
ADVICE LEAFLET
PLANTAR/DORSI FLEXION OF ANKLE Shunt forward so you are sitting on the edge of your seat. Extend one leg in front of you so that the knee is straight. Flex your toes so they are pointing towards the ceiling and then point them directly ahead of you. Repeat this movement 8-10 times on each leg.
SETS REPS 1
8-10
SEATED HAMSTRING STRETCH Maintaining the position from the above exercise, put your hands on your hips or in your lap and bend forwards until you feel a stretch in the back of your leg, to increase the stretch point your toes towards the ceiling at the same time. Hold this stretch for 8-10 seconds and return to sitting. Repeat this stretch 5-6 times on each leg.
SETS REPS 1
5-6
BUTTOCK STRETCH Return to your normal seated position. Cross one knee over other knee and lean forward until you feel a stretch in your buttocks. Hold this stretch for 8 seconds before straightening your back again. Repeat this movement 5-6 times on each leg.
SETS REPS 1
5-6
19