Dumb Bells
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Resistance Bands
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K Tape
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Wheat Bag
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Reverse Lunges
Reverse Lunges This exercise is the reverse lunge and its aim is to improve your general leg and trunk strength, along with your balance. Start the exercise in standing, and take a step backwards to roughly 1 metre behind you, whilst keeping the other foot forward. The foot that is forward will be the leg […]
Lumbar Nerve Flossing
Lumbar Nerve Flossing This exercise is called lumbar nerve flossing, but can also be called neural gliding and sciatic flossing. It is a gentle mobility exercise designed to improve the movement of nerves in the lower back and legs, as it help the nerves glide more freely, reducing any stiffness or irritation along their pathway. […]
Lying Knee Rolls
Lying Knee Rolls The Lying Knee Rolls exercise is aiming to improve the range of movement of your lower back along with providing a gentle stretch to the muscles in that area. Start by lying on the floor on your back, with your knees bent. Then slowly roll both your legs in one direction as […]
Seated Lumbar Flexion
Seated Lumbar Flexion The Seated Lumbar Flexion exercise is aiming to improve the range of movement of your lower back, specifically to help with activities such as bending over. Start by sitting on a chair with your hands placed on your thighs. Then reach down with your hands towards the floor, once you are at […]
Lying Knee Pulls
Lying Knee Pulls The Lying Knee Pull exercise is aiming to improve the range of movement of your lower back, specifically to help with activities requiring you to bend over. Start by lying on the floor on your back, with your knees bent. Then bring one of your legs upwards towards your chest, and using […]
Thoracic Flexion and Extension Mobility
Thoracic Flexion and Extension Mobility The Thoracic Flexion and Extension Mobility exercise is aiming to improve the range of movement of the middle portion of the spine, it is also called the ‘Cat Camel’ exercise. Start on all fours on the floor. Then attempt to make a hump with your upper back, followed by moving […]
Lumbar Flexion in Lying
Lumbar Flexion in Lying The Lumbar Flexion in Lying exercise is aiming to improve the range of movement of your lower back, specifically to help with activities such as bending over. Start by lying on the floor on your back, with your knees bent. Then bring both your legs upwards towards your chest, and using […]
Side Lying Thoracic Rotation
Side Lying Thoracic Rotation The Side Lying Thoracic Rotation exercise is aiming to improve the range of movement of the middle portion of the spine, specifically in rotating left and right. Start on the floor in side lying, with your knees slightly bent and both arms out in front of you with your hands together. […]
Full Plank
Full Plank This exercise is the Full Plank and its primary aim is to strengthen the abdominal muscles on the front of your torso. Start by lying on the floor on your belly. Prop yourself up onto your forearms and also your toes. There should be a straight line between your feet, knees, hips and […]
Single Leg Hip Bridge
Single Leg Hip Bridge This exercise is the single leg hip bridging and its aim is to strengthen the muscles on the back of your leg, specifically the hamstrings and glutes. Start by lying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. Move one of […]
Double Leg Hip Bridge
Double Leg Hip Bridge This exercise is called a double leg hip bridge, and its aim is to strengthen the muscles on the back of your legs, specifically the hamstrings and glutes. Start by laying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. From here […]
Press Ups on the Floor
Press ups on the Floor This exercise is push ups on the floor and its aim is to strengthen the upper body muscles. Start with your hands placed on the floor roughly shoulder width apart, and with your elbows locked out straight. Keeping your ankles, hips and shoulders in a straight line, slowly lower yourself […]
Walking Lunges
Walking Lunges This exercise is walking lunges and its aim is to improve your general leg and trunk strength, along with your balance. Start the exercise in standing and take a big step forward with one foot, lower yourself down so that you are bending your knees, and keep your chest upright through the movement […]
Sit to Stand
Sit to Stand This exercise is the sit to stand, and its aim is to improve your general leg strength. Sitting in a chair simply stand up, then return back to sitting moving in a controlled manner rather than just slumping or collapsing back into the chair. Aim to complete the suggested amount of reps […]
Single Leg Sit to Stand
Single Leg Sit to Stand This exercise is single leg sit to stand and it’s aim is to improve your general leg and trunk strength, along with improve general balance. Sitting in a chair with one foot placed in the centre, simply stand up. Return back to sitting, moving in a controlled manner rather than […]
Lumbar Extension in Lying
Lumbar Extension in Lying The Lumbar Extension in Lying exercise is aiming to improve the range of movement of your lower back. This exercise is also called the ‘Cobra’. Start by lying on your belly on the floor, with your hands placed near your shoulders. From here, whilst keeping your hips in contact with the […]
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