- Stand 1 foot away from a wall and place your hand upon it for extra balance
- Engage core 25%, find pelvic neutral, engage pelvic floor and create a strong arch on your standing foot.
- Sink down on your standing leg until you feel your technique begins to fail and then return to standing. Examples of failing technique are the standing legs’ knee migrating inwards, the hips shifting or dropping on one side, loss of core or pelvic floor or loss of a strong foot arch.
- Perform 7 good technique squats on each leg.
- Start in a standing position with both feet together,
- Engage your core 25% , with a neutral pelvis, pelvic floor contracted and good strong arches.
- Allow yourself to fall forwards until you need to step out and catch yourself into a medium length lunge.
- Do not allow your knee to bend over your ankle as you catch yourself, do not let your knee bend inward, hips shift or drop and maintain a good strong arch. Use a mirror or have a person watch to help your practice.
Perform a lunge on to a labile surface such as a spongy exercise mat or a wobble cushion.
Repeat this routine 3 times, each time increasing the width of the legs so that the second cycle is twice as wide as shoulder width and by the third cycle your legs are almost 3 times wider than shoulder width. The distance between the legs during the lunge routine does not differ each time. The whole routine should take about 20 minutes to complete.
Try to perform the whole routine every day for 2 weeks, then once every few days for a couple of weeks eventually reducing down to once a week so that you can add it in to your weekly exercise regime so that your lower back maintains it’s stability in the future.
- If at any time you feel abnormal discomfort not associated to the hamstrings stretching or your lower back working then discontinue the exercise and inform your practitioner.
- Your hamstrings may feel sore in the following hours/days after performing this routine. This is completely normal and is not uncommon as you are essentially stretching (a very mild form of tearing) muscle fibres that have not been stretched for some time. Use 2 Ice packs under each hamstring in a seated position for 10-15 minutes every 2 hours to help calm the soreness. Try to perform the routine again once the discomfort has subsided enough so that you are happy to continue.
- You may also feel a mild ache in your lower back muscles, this is also completely normal. The ache is a sign that the muscles been working, Ice and anti-inflammatory gels (Ibuprofen etc.) are great ways to relieve this if you are concerned. With time the aching should lessen and eventually stop as the endurance of the muscles in your back increases. BUT ALWAYS REMEMBER go to the comfortable limit, if pain worsens you must stop.
All of the exercises detailed here are for specific problems or injuries. It is always recommended to consult your practitioner before attempting any exercises.