Lumbar stretch

This technique is to release tension and stiffness in the lower back. It should be carried out very gently.

1. Lie down face up on a firm surface (carpeted floor is ideal) with your arms by your sides.

2. Raise your heels towards your buttocks as far as is comfortable for you.

3. Allow your knees to lower towards the floor to your right hand side, very gently turn your head to your left and remain in this position for approximately thirty seconds.

4. Resume to position described in point 2.

5. Repeat point 3 using the opposite side (i.e. knees moving to the left, head facing to your right).

6. Continue this process until you have stretched both sides a minimum of three times.

7. Gently resume the lying position, face up, legs extended and arms by your sides then allow your spine a moment to ‘settle’ before standing.