These exercises shouldn’t cause pain, if you experience a problem, stop the exercise and consult your Osteopath or other medical practitioner. If you have an existing complaint, it would be wise to consult your practitioner to check these exercises are appropriate for you.
This is the basic start position for the following three exercises. Lay on a mat or towel on the floor, with a small pillow under your head for support.
EXERCISE 1 – LUMBAR FLEXION
Gently hug both knees to your chest, hold the stretch for a slow count of 10. Relax and repeat 3 times, or more if desired. This is a gentle muscle stretch and a lovely way to open the joints of the lower back. If you feel very inflexible, you may wish to try this using just one knee at a time.
EXERCISE 2 – LUMBAR SPINE ROTATION
From the start position and with knees and ankles together, bring both knees down to one side. To start just go as far as you can whilst keeping both shoulder blades in contact with the floor. Use this exercise as a mobilization, so once you have reached the lower part of the movement, return to the centre and perform the exercise to the other side. Repeat with control 5 to 10 times on each side. This exercise gives a gentle stretch to the hip and lower back, and helps to keep the waist area mobile.
EXERCISE 3 – HIP ARTICULATION
From the start position, raise one knee so your thigh is at 90 degrees to the floor. Place one hand on the raised knee. Think about drawing a circle on the ceiling with that knee, and guide the movement with your hand. Make the circles as small or large as is comfortable for you. Repeat 10 times in each direction, and then repeat on the other side.