Lumbar & Thoracic Flexibility Exercises - Dunsborough Physiotherapy Centre

At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program.  Below are some of the more common exercises our physios prescribe.  Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.

As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds).  Exercises focussing on strength are generally repeated 10-20 times with or without holds.  3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.

Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.

Lumbar  Flexibility Exercises - Dunsborough Physiotherapy Centre

Dunsborough Physiotherapy Exercises - Lumbar RotationLumbar Rotation
Lumbar Rotation
Lying on your back with your knees bent, gently move your knees side-to-side.
Physio Exercises Dunsborough Lumbar ExtensionLumbar Extension Push-Up
Lumbar Extension Push-Up
Lying face down, slowly raise up and arch your back straightening your elbows. Leave your hips on the ground.
Dunsborough Physio Exercises - lumbar side flexionLumbar Side-Flexion
Lumbar Side Flexion
While on your hands and knees in a crawl position, side bend your trunk and head to one side until a stretch is felt.
Dunsborough Physio exercises lumbar cat / camelLumbar Cat / Camel
Lumbar Cat / Camel
Whilst on your hands and knees raise up your back, arching it towards the ceiling. Next return to a lowered position and arch your back in the opposite direction (towards the floor).
 Dunsborough Physio Exercise - Lumbar ExtensionLumbar Extension
Lumbar Extension (Prone on Elbows)
Lying face down, slowly raise up and prop yourself up on your elbows. 
Dunsborough Physio Rehab - lumbar flexion exerciseLumbar Flexion
Lumbar Flexion
While Lying on your back,  hold your knees and gently pull them up towards your chest.
Dunsborough Physiotherapy Exercises lumbar flexionLumbar Flexion Angry Cat
Lumbar Flexion Angry Cat
Whilst on hands and knees, draw up your spine to arch your back.
Dunsborough Physiotherapy exercises prayer stretchPrayer Stretch
Prayer Stretch
Whilst on hands and knees, slide your hands forward along the floor lowering your chest to the floor. At the same time lower your buttocks towards your heels until a stretch is felt along your back / buttocks.
Dunsborough Physio Exercises Pelvic ShiftPelvic Wall Shift
Pelvic Wall Shift
While standing next to a wall, place your arm on a wall. Your other arm should be rested on your side as shown. Lean your waist and glide your pelvis towards the wall. 
Dunsborough Physio exercise QL stretchQuadratus Lumborum Stretch
Quadratus Lumborum Stretch 
Whilst lying on your back, cross one leg on top of your knee as shown. Next, slowly lower your knees down towards the ground on the side which has the leg uppermost.
 Dunsborough Physio Exercises Standing Lumbar ExtensionLumbar Extension
Lumbar Extension (Standing)
While standing, place your hands on your hips and lean back to arch your back.
Dunsborough Physiotherapist ExercisesLumbar Flexion - Seated
​Seated Lumbar Flexion
While sitting in a chair, slowly bend forward and reach your hands for the floor. Bend your trunk and head forward and down.

Thoracic Flexibility Exercises - Dunsborough Physiotherapy Centre

Dunsborough physio exs - thoracic extensionThoracic Extension
Thoracic Extension
While sitting in a chair, lean backwards over a rolled up towel against the back rest.
PictureThoracic Side-Flexion
Thoracic Side Flexion
While on your hand and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side.
Dunsborough Physio exercise thoracic flexionThoracic Flexion
Thoracic Flexion
While sitting in a chair with your arms crossed across your chest, curl forward through your mid back.
 Dunsborough Physiotherapy exercises - thoracic rotationThoracic Rotation
Thoracic Rotation - Sitting
Cross your arms over your chest, then twist your trunk to the side and hold.
Dunsborough Physio exercise thoracic side flexionThoracic Side-Flexion Standing
​Thoracic Side Flexion - Standing
Step forward with one leg and hold this position. Next, raise up your arm overhead and side bend to the opposite side until a stretch is felt along the side of your body.
Dunsborough Physio Exercises - Thoracic RotationThoracic Rotation - Lying
​Thoracic Rotation - Lying
While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotated your spine. Your arms and head should be rotating along with the spine as shown. Follow your hand with your eyes.
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