Mobility and Symmetry

Knee to Chest

Laying on your back flat on the floor lift and take hold of one knee with opposite hand, place other hand on buttock, pull knee to opposite shoulder making sure you don’t lift the opposite buttock off the floor – hold 10 seconds, repeat other side.

Hip Internal/External Rotations/Window Wipers

Laying on back with knees bent and feet on floor, have knees shoulder width apart (will be wider than hips), keeping your feet grounded on the floor swing your knees left and right (ie. continuously) at a moderate speed not stopping at the end range of the movement – perform 5 movements per side.

Lumbar Rotations/Window Wipers

From previous position bring knees together and lift to chest, rotate knees left and right (again continuously) trying to keep the knees connected through the movement – perform 5 movements per side.

Thoracic Rotations/Window Wipers

Laying on back with knees bent 90° to one side, use lower hand to stabilise knees so they don’t move through the exercise, with the other arm rotate the spine to reach out with the hand and touch the ground at shoulder level (note video) on the same side, then rotate back to touch back of hand on the ground trying to flatten the torso on the ground – perform 5 movements, repeat on other side.

Piriformis Release (Thread the Needle)

Laying on back with knees bent and feet hip width apart, place one ankle on the opposite knee, lift knee to the same shoulder, catch the knee with hands by having one hand go around the outside and the other through the gap created, pull slightly more on outside hand to bring knee to same side shoulder – hold 10 seconds, repeat other side.

This exercise targets the muscles under the gluteal muscles and helps to release hip tension that may contribute to low back tension/pain. Often it is slow to improve so be patient and maintain the habit regularly to get there in the end.

Sitting with Crossed Legs (to finish)

Sit on buttock and fold legs in front. Correct position is to have your ankles under the opposite knee in the crossed legged position. From here try and lean forward and hold for 10 seconds. If you can stretch your hands out in front of you by sliding or finger crawling along the floor.

This exercise and sitting on your ankles (Kneeling: Series Three) are ideal to practice whilst relaxing in front of your television set in the evening. Create the habit of “getting off the couch and onto the carpet” as often as you can.