1. Child's Pose
Sets: 1
Reps: 10
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
2. Lumbar Extension Stretch
Sets: 1
Reps: 10
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
3. Lumbar Rotation Stretch | Top Down
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
4. Thoracic Rotation | Hand Behind Head
Sets: 1
Reps: 10
Hold: 3 seconds at end-range
Tempo: slow and controlled
Frequency: 2-3 times per week
5. Four Point Trunk Flexion + Extension
Sets: 1
Reps: 10
Hold: 3 seconds at end-range
Tempo: slow and controlled
Frequency: 2-3 times per week
6. Hamstring Stretch
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
7. Gluteus Stretch
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
8. Iliopsoas Stretch | In-line Lunge
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
1. Child's Pose
Sets: 1
Reps: 10
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Kneel on the floor, buttocks over heels.
Execution:
- Stretch arms forward far as you can.
- Let head and trunk sag to the floor and hang heavy.
*
Alternate between this exercise and the Lumbar Extension Stretch below with each repetition
*
2. Lumbar Extension Stretch
Sets: 1
Reps: 10
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Lie on stomach, hands beside your shoulders
Execution:
- Pushing with your arms, look up to the ceiling and arch your upper back
*
Alternate between this exerciseand the Child's Pose stretch abovewith each repetition
*
3. Lumbar Rotation Stretch | Top Down
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Lie on your side
Execution:
- Bend your hip and your knee to 90 degrees
- Now let your upper back rotate towards the bed
4. Thoracic Rotation| Hand Behind Head
Sets: 1
Reps: 10
Hold: 3 seconds at end-range
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Start on all fours
- Position one hand behind head
Execution:
- Rotate through your upper back, looking over shoulder
- Return to the start with control
5. Four Point Trunk Flexion + Extension
Sets: 1
Reps: 10
Hold: 3 seconds at end-range
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Start on hands and knees
Execution:
- Arch your back up to the ceiling as high as you comfortably can.
- Lower your stomach the opposite direction as low as you comfortably can.
- Repeat
6. Hamstring Stretch
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Stand with one leg on a medium sized stool as shown
Execution:
- Keeping your back straight, slowly lean forwards from the hips
7. Gluteus Stretch
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Sit with good posture
- Have one foot on top of the opposite knee as shown
Execution:
- Push knee down
- To increase the stretch, lean slightly forward
8. Iliopsoas Stretch | In-line Lunge
Sets: 2 sets (one set for each side)
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Kneel on the ground, uninvolved leg forwards.
- Front foot is directly inline with the back knee.
- Tuck your tail bone under (flattening your lower back)
Execution:
- Lean forwards, while maintaining straight posture and keeping your head up.
- Avoid arching your lower back.