knee to chest
knee to chest stretch can help lengthen your lower back relieve tension and pain.
To perform knee to chest stretch
a) lying on your back with your knees bent and your feet flat on the floor.
b) Using both hands,grab hold of your right lower leg and interlace your fingers, or clasp your wrists just under the knee.
c)while keeping your left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back.
d)hold your right knee against your chest for 30-60 seconds ,making sure to relax your legs,hip and lower back.
e) Relax your right knee and return to the starting position.
f) Repeat Steps 2-4 with your left leg.
g)Repeat three times for each leg.
Straight Leg Raise.
a) Lie on your back together with your hips square and your legs laid out comfortably on the ground .
b) Bend the knee of your non-injured leg at a 90-degree angle, planting the foot flatly on the ground .
c) Stabilize the muscles on your straight leg by contracting your quadriceps (the group of muscles on the front of your thigh).
d) Inhaling slowly, lift the straight leg six inches off the bottom .
e) Hold for 3 seconds.
f) Exhaling slowly, lower the leg to the ground with control
g) Relax and repeat 10 times more.
Bridging exercise
The patient lies down with the back, knees in full flexion and feet flat on the floor and close to the buttock. Then the patient lifts hip off the floor towards the ceiling/sky as high as possible.
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