Exercise of the Month

Maintenance Exercises
This fantastically powerful stretch is one that helps to keep the hips supple and can aid recovery from some types of sciatica.
As we all spend too much time launching ourselves from seats or up and down stairs, this region can come in for some intense use.Try this with a pillow beneath your head, whilst lying on a softened, firm surface (a duvet on the floor or an exercise mat).

Straight leg raising:
A very simple exercise that can lengthen the hamstrings in a matter of days. Prove it to yourself!!

By lengthening the hamstring muscles the ability to reach the ground becomes more of a leg and hip exercise than a stretch of the lower back. In this way pressure can be reduced on the lower back. Because the exercise is done whilst lying on the back and one leg at a time it makes it very safe too, so it’s applicable to all.

1. Lying face up on a comfortably firm surface with support behind the back of the neck, grasp the back of one knee by bending it up towards the chest and clasping both hands behind it.

2. Allow the thigh to sit at an angle that is 90' to the body, such that the arms are stretched out straight.

3. Gently take the lower leg towards the ceiling so that the knee is straightening and the thigh remains pointing straight up.

4. Having reached as far as the hamstrings will let you go (and you should feel a pull at the back of the thigh knee and calf) try to stretch another centimetre further at a time.

5. After 5 seconds allow a little slack to return to the leg then repeat.

6. After 5 repeats of this process allow the leg to return to the floor and try the same with the other leg.

7. Having done both legs once, return to the original leg and repeat the process again. On the second round you will notice an improvement over the first so keeping going until the improvement slows down.

Repeating the process each day will steadily take you back to the length of hamstring nature intended for you and take the pressure off your overworked back.