Presented by: Stephen Boyd — Physiotherapist Event: GP Education Day - 2013

1. Exercise Program
Lumbar Stretching Rehabilitation
Brisbane Private Hospital,
259 Wickham Terrace,
Spring Hill, QLD,4000
Lying on your back with knees together and bent.
Slowly roll your knees from side to side keeping your upper trunk still. It is
best to concentrate on rolling the knees away from the side of pain.
Repeat 10 times.
Lying on your back with one leg bent.
Bring your bent knee over the other leg and push your knee towards the
floor with the opposite hand. Then reach with the other arm to the opposite
side looking in the same direction. You will feel the stretching in your lower
back and bottom. Hold approx. 20 secs. - relax.
Repeat 3 times.
Lying on your back with knees bent and arms by your side.
Tighten your stomach muscles and press the small of your back against
the floor letting your bottom rise. Hold 5 secs. - relax.
Repeat 10 times.
Lying with your knees bent and feet on the floor.
Place your hands behind both knees and draw them towards your chest.
Hold 20 secs.
Repeat 3 times.
Page 1 of 4Physiotools Online
15/03/2013https://ptau001a.physiotools.com/ton/TON_PrintPreviewPage.aspx?mode=printout&t...

2. On hands and knees with the knees under the hips and the back flat.
Keeping the back flat, slowly rock backwards moving at the hips. Do not let
the back bend or arch. Move backwards towards the heels until you feel
the pelvis start to give and feel a stretch at the back of the hip.
Hold for 20 secs.
Repeat 3 times.
Lying on your back.
Bend the leg to be stretched towards your chest and hold onto the knee
with both arms. Pull your knee towards your chin. You should feel the
stretching on the back of your thighs and buttock. Hold approx. 20 sec. -
relax.
Repeat 3 times.
Stand straight with one knee bent and supported on a chair.
Tighten your buttock muscles and straighten your hip. Tighten your
stomach muscles, do not let your back arch.
Hold 20 seconds.
Repeat 3 times.
Half kneeling.
Tighten your stomach muscles to keep your back straight. Rotate the heel
behind you outwards while pushing your hip forwards. Hold approx. 20
secs. - relax.
Repeat 3 times.
Lying on your back. Lift your leg towards your chest. Place your hands
behind the knee.
Gently pull your leg towards your chest. Feel the stretch behind your thigh.
Do not push into discomfort, if you feel a nerve related stretch the exercise
should be discontinued. Hold 10 secs.
Repeat 3 times.
Page 2 of 4Physiotools Online
15/03/2013https://ptau001a.physiotools.com/ton/TON_PrintPreviewPage.aspx?mode=printout&t...

3. Lying on your back with knees bent. Cross the ankle of the leg to be
stretched over the other knee. Put your arms around the thigh as shown.
Bring your thigh towards your stomach. Feel the stretch in you buttock.
Then place hand on the knee of the leg being stretched and pull knee
further towards chest.
Hold 20 seconds.
Repeat 3 times.
Lying on your back with one leg bent. Put one hand on your knee and the
other one on your ankle.
Rotate your leg outwards and pull with your arms towards your chest. Feel
the stretch on the back of your thigh and buttock. Hold approx. 20 secs -
relax.
Repeat 3 times.
Stand with your legs crossed and holding on to a support.
Keeping your body, knees and feet straight forward slide your front leg
backwards until you can feel the stretching on the outside of your hips and
thighs. Hold approx. 20 secs. - relax. Repeat with the other leg in the front.
Repeat 3 times.
Sit on a chair.
Take hold of the back of a chair. Look over your shoulder while turning
your upper body.
Hold 2 seconds.
Repeat 3 times.
Stand straight with feet apart.
Support your back with your hands while bending your back as far
backwards as possible. Keep your knees straight during the exercise.Hold
5 seconds.
Repeat 3 times.
Page 3 of 4Physiotools Online
15/03/2013https://ptau001a.physiotools.com/ton/TON_PrintPreviewPage.aspx?mode=printout&t...

4. Lying face down, leaning on your elbows/forearms.
Arch the small of your back by pressing your pelvis and stomach to the
floor. Now bend your upper back upwards, keeping forearms on the
floor.Hold approx. 20 secs.
repeat 3 times.
Page 4 of 4Physiotools Online
15/03/2013https://ptau001a.physiotools.com/ton/TON_PrintPreviewPage.aspx?mode=printout&t...