How to do it
You need: Exercise mat.
Lie face down on a mat with your hands flat on the floor under your shoulders, as if you were about to push up. Let your hips and legs stay relaxed.
- Push through your hands to lift your chest and upper body off the floor.
- Let your lower back and tummy sag towards the floor as you come up.
- Rise only as far as feels comfortable, keeping your hips on the mat.
- Lower back down slowly to the starting position.
Form cues
- Your hips, buttocks and legs stay loose and resting on the mat.
- Any symptoms in your leg move up towards your back, or stay the same — this is the direction you want.
- The movement is a slow, repeated rock rather than a long held stretch at first.
Common mistakes
- Tensing your buttocks or legs as you lift.
- Pushing up hard and fast into a big arch straight away — build the range up gradually.
Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new or worse numbness, pins and needles, or weakness in your leg or foot.