Central Sydney Osteopathy
disc protrusion exercises
knee rocking side to side: lying on your back with the knees bent. Rotate your knees side to side (left to
right, right to left) to a point of mild discomfort. Hold for 1-2 seconds at the end of the movement side to side.
The painful point often extends over a few days of repetition. Repeat 10 times each side.
pelvic tilt:
Lie on your back (supine) with the knees bent. Contract your abdominal muscles as though
you are taking them away from a belt that is around your waist. Roll your pelvis back as you flatten the
lumbar spine. Hold for a count of “1, 2, 3”, then tilt your pelvis forward as you arch the lower back. Hold for
a count of three. Don’t push into pain, only arch or flatten as far as is comfortable. The painful point often
extends over a few days of repetition. Repeat 10 times.
gluteal stretch (knee across): Lie supine. Bend the right (R) knee & shift the hip towards the ‘high’ knee.
With opposite hand to the outside of the knee, pull the knee across to the (L), until just before the hip starts
to lift, stop. Apply a stretch (a feeling of discomfort should be felt). Hold for 30 seconds. Repeat three times
both sides.
modified sit-up: Lie supine with knees bent. Hands across the chest on opposite shoulders, EXHALE
first, then lift, bend and roll up a short distance (right shoulder to left knee & vice versa), INHALE on the
way down. Repeat up to 15 times on each side.
hamstring stretch: Hip flexed, hands behind knee, keeping arms stiff, straighten the knee and hold for 30
seconds if able to. Repeat three times.
cobra exercise: Lying face down (prone), hands placed flat on the floor next to your chest. Slowly extend
your trunk by pushing your chest off the ground with your arms until you feel your lumbar spine is being
extended. Do not allow your pelvis to lose contact with the floor. Your pain should become less and more
central (towards your spine). If your pain becomes more peripheral (down your legs) stop immediately.
Repeat 10 times.
7 Northumberland Ave Stanmore 2048 T: 95573176 F: 9519546 E:centralsydneyosteopathy@gmail.com