Pelvic tilt in four point kneeling
To view video demonstrations of the below exercises please click pelvic tilt in four point kneeling exercises.
On the bed or the floor, get onto your hands and knees.
Breathe and relax whilst you tuck your chin to your chest and arch your back upwards (Fig A), then allow your back to sink down and lift head back up (Fig B).
Move through the range until you feel a stretch in your lower back.
Knee to chest
To view video demonstrations of the below exercises please click knee to chest exercises.
Fig A. Fig B.
Lying on your back with your knees bent (Fig A), breath and relax whilst you pull one knee to your chest (Fig B).
- Alternate with each leg.
- You will feel a stretch in your lower back and buttock as you do this.
As a progression you can do both legs together (Fig C).
Knee rolling (range of movement)
To view video demonstrations of the below exercises please click knee rolling exercises.
Fig A. Fig B.
Lie on the bed or the floor with your knees bent and your arms out to the side (Fig A)
Breath and relax while you roll your knees from one side to the other gently (Fig B)
- Work up to the point that you feel a good stretch.
- As it gets easier see if you can get your thigh to touch the floor / bed.
To progress this you can stretch out your top leg to touch your toe to the floor (Fig C).
South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.
This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.