Exercise plan

Ten minutes a day for your back

Practise as agreed with your therapist. Move slowly and stay below the pain threshold.

0 of 6 done today

  • Bridge

    3 × 12

    Lying on your back with feet planted, slowly lift your hips until knees, hips and shoulders form a line.

  • Cat and cow

    2 × 10

    On all fours, round your back and let it sag gently again. Move with your breath.

  • Neck stretch

    2 × each side

    Tilt your head to the side with your hand resting lightly on it. Keep the other shoulder low.

  • Shoulder blade squeeze

    3 × 15

    Reach your arms forward and pull the elbows back as if you were rowing.

  • Chair squat

    3 × 10

    Lower back as if to sit down and rise again just before the chair.

  • Calf raise

    3 × 15

    Hold on to a wall, rise slowly onto your toes and lower with control.