Back & Cervical program

1 Set / 15 Reps / 1 s hold

1. Pelvic tilts

Lie on your back with your knees bent and feet flat on the floor.
Pull your bellybutton towards your spine and clench your buttock muscles to roll
the tail bone up off the floor.
The majority of the effort should come from your abdominal and buttock muscles.
Your lower back should press firmly into the floor.
Relax and repeat.

1 Set / 8 Reps / 3 s hold

2. Cat and camel pose

Start on your hands and knees with your back in a neutral position.
Arch your back, lifting your head up and pushing your tail bone out, making a dish
with your spine.
Hold this position.
Next, bend your back up by tucking your head and tail bone in and pulling your
belly button in towards your spine, making a curve through your back.
Hold this position, and then repeat.

1 Set / 1 Rep / 30 s hold

3. Supine knee hugs

Lie on your back.

Draw one foot up and then the other.
Bring one knee in towards your chest and then the other, using your hands for
assistance to curl yourself in to a ball.

1 Set / 1 Rep / 30 s hold

4. Back relax

Start in a seated position in front of a table, and move forward to the edge of the
chair.
Place your feet flat on the floor, and open your knees.
Reach out to the table and first put your hands and then your elbows on the table.
Bring your head down, and rest your forehead on the table.
Rest in this position and use your breathing to allow the curve of your lower back
to soften and let your abdomen drop between your thighs.
Stay here for a few minutes.
To come back from this position, first push your hands against the table and then
bring your head up.
Put your hands on your thighs and bring your knees and feet together and slide
back into your chair.

Back & Cervical program Page 1 of 1

printed on 06/05/2023