Quote:
Originally Posted by Jim Richards
Jeff, would you mind sharing the details of those exercises?  |
Hi Jim, sorry for the delay. I've been trying to find the exercises in an illustration, without success. I'll have a crack at describing them;
Exercise 1.
Lay on your back on the floor.
Reach down your torso and overlap your hands at your thumbs.
Bring your overlapped hands over your head to the floor and stretch, then relax but leave your hands together on the floor above your head.
Bend one knee keeping its foot on the floor.
Rotate that knee across the leg that is still straight. Do not force the rotation. Hold your bent knee in this position for a count of three.
With pressure on the ball of your foot, slowly push the bent knee towards your straight foot (ie, if your bent knee was the left one, and your straight foot represented 12 o'clock, you would be pushing your bent knee towards 1 o'clock).
Pushing with the ball of your foot should slightly raise your bent leg arse cheek off the floor. You should now feel a lumbar stretch on the bent leg side. Hold this position for a count of three.
Slowly bring your arse cheek back to the floor, and another count of three.
Unrotate your knee, and another count of three.
Repeat six times, then straighten this leg.
Do the same for the opposite leg/arse cheek.
Exercise 2.
While standing, overlap the palms of your hands at your thumbs in front of your waist.
Bring your hands over your head and keeping your hands together, stretch them up.
Separate your hand and slowly rotate your arms outwards and back to your side's, so that the palms of your hands are now cupping your arse cheeks.
Rotate your head towards a shoulder.
Slowly push the hand of that shoulder down your hamstring so that the palm of that hand is now below your arse cheek and hold for a count of three. Your torso should have a slight curvature as you stretch.
Slowly bring your hand back to your arse cheek and relax for a count of three.
Repeat six times for this side of your body, then rotate your head to the opposite shoulder and repeat.
Clear as mud 
Cheers,
Jeff