Standing with the involved leg back on a slant board, keep your knee straight and lean against a wall and bring your hips forward until you feel a stretch in your calf on the involved leg. You should feel no pain, only a gentle stretch.
Lie on your side over a pillow with both knees bent. Bring both legs over the edge of the bed and let them dangle towards the floor. Roll your upper body so your chest is facing towards the ceiling until you feel a stretch in the side of your lower back. Hold this position for 30 seconds.
Standing with your feet shoulder width apart and your knees slightly bent, hold onto the band and rotate your trunk pulling the band from high to low as shown. Attaching the band to the top of a door may be an easy way to secure the band. You should not feel an increase in back pain during this exercise.
Repeat 15 times on each side.
Perform 3 sets.
Perform this exercise 2 times per day.
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