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Physiotherapist Wigan George Morris
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lower back exercises at George morris physio wigan
Physiotherapist wigan
lumbar rotations
Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times, alternating sides.
Tips:
Only move as far as feels comfortable.
Place a pillow between your knees for comfort.
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lower back exercises at George morris physio wigan
Physiotherapist wigan- George morris physio
piriformis stretch Hold for 12 seconds and feel stretch on the outside of the leg
Repeat 3 times
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lower back exercises at George morris physio wigan
George Morris physiotherapist wigan
Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times.
Tips:
Avoid sitting back on your heels if you have a knee problem.
Ensure correct positioning with the help of a mirror.
Only stretch as far as feels comfortable.
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lower back exercises at George morris physio wigan
George morris physiotherapist wigan
lumbar extensions
Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.
Repeat 8 to 10 times.
Tips:
Don't bend your neck backwards.
Keep your hips grounded.
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lower back exercises at George morris physio wigan
George morris physiotherapy wigan
Glut stretch Lye on back and feel the stretch in the glut muscle (backside area).
Hold for 10 to 15 seconds and repeat 3 times.
Do not do this exercise if you feel it in your groin area are it feels too difficult. Remember to breath out on the stretch
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lower back exercises at George Morris physio wigan
physiotherapy wigan
lower back exercises
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George Morris physio wigan
Scapula stabilisation for rotator cuff problems

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George Morris physio
Rotator cuff injuries
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George Morris physio Wigan
Rotator cuff exercises (scapula stabilisation)
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George Morris physio wigan
It is advisable to conduct scapula setting in addition to external rotation exercises below when rehabilitating rotator cuff injuries. I usually provide a theraband in a treatment session and give specific instructions.
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