Part 1

This exercise aims to improve lumbar mobility, stability and decrease pain and tightness.

It is a great exercise to wake up and stretch the small muscles and ligaments that stabilise your spine.

Equipment needed: a Fit / Pilates Ball.

It is ideal for anyone who has lower back tightness.

1. Sit on the ball with your hips and knees at 90 degrees or less (try not to have the hips in more than 90 degrees flexion).

2. Activate you deep core by: pulling your belly button to your spine OR the movement of stopping a wee mid stream (remember you need to be able to breathe through this).

3. Slowly and slightly roll you hips backwards like: you have a tail and you are tucking it between your legs OR if your pelvis was a bucket full of water you would tip the water out the back.

4. You should feel a gentle stretch or opening in you lower spine, hold for 3 seconds and return to the neutral sitting position.

Part 2

This is a great exercise to stretch our posterior chain muscles such as our hamstrings, gluteals and lower back erector muscles.

Equipment needed: a Fit / Pilates Ball.

Fantastic as a supported active stretch.

1. Sit on the ball with your hips and knees at 90 degrees or less (try not to have the hips in more than 90 degrees flexion).

2. Activate your deep care and curve your back into an accentuated ‘C’ shape

3. Roll ball back and stretch forward with straight legs (pull toes back for further stretch).

4. Move in and out of these positions for an active stretch.

Part 3

True lateral movement is something we don’t tend to do but it gives great opening and freedom of the lower back and hips.

Powerful muscles such as the Lats, Obliques and Quadratus Lumborums attach to the tops of our hip bones and when tight can restrict mobility of the hips.

Equipment needed: a Fit / Pilates Ball.

You will certainly feel freer in the lower back and hips after doing this.

1. Sit on the ball with your hips and knees at 90 degrees or less with feet wider than hips and tuck heels into ball.

2. Push your hip gently to one side and reach down the opposite side of the ball.

3. On the side that your hip is pushing out, also lift that shoulder to the roof to further open the gap between your lower ribs and top of hip bone.

4. You will feel a relieving stretch on this side.

Please get in touch if you need advice or help with any of these…….