IN THIS LESSON

This is the final exercise in the series and the only one that involves flexion (forward bending). It is performed after completing the extension exercises to restore balance to the spine and should only be done if your radiating symptoms have been eliminated.

Instructions

Important Safety Note: Perform this exercise only after your radiating leg/buttock pain has been resolved by the previous extension exercises. If this movement causes your radiating symptoms to return, stop immediately.

Step 1: Get into Position

Lie on your back with your knees bent and your feet flat on the floor.

Step 2: The Flexion

Gently bring both of your knees up toward your chest.
Wrap your hands or arms around your thighs or shins.

Step 3: Engage the Stretch

Using your arms, gently pull your knees as close to your chest as you comfortably can, allowing your low back to round and your tailbone to lift slightly off the floor.
Hold this position for 1-2 seconds.

Step 4: The Release

Slowly release the pull and lower your feet back to the floor.

Step 5: Repetition

Perform a set of 5-6 repetitions to gently restore flexion to your low back.

(Legal Disclaimer)

For complete instructions read “Treat your Own Back” by Robin McKenzie

Step 6

S A N C T U M

I N N E R W E L L N E S S