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Horse riding – L3-L5 lumbar mobilisation

photo of a horse ridge stretching over a gym ball

Horse riding is renowned for not only being exhilarating but also damaging to the body as well. We treat many horse riders for different conditions and we want to give you a brilliant exercise that we created just for the lower back and sacrum. There is a video of this too and you will be able to see it once we add it to the site, so look out for it and share it if you want.

Level: Late Stage/Return to Sport

Equipment: Gym ball (size 75 inches or 85 inches) and good floor space

Exercise

  • Sit on the gym ball.
  • Place your legs forwards and move your hips apart so you are straddling the ball.
  • Roll forwards so that your hips are towards the front of the gym ball as in the picture.
  • Place your hands on the ball at the sides and then lie back.
  • Bring your head over the back of the gym ball.
  • Slowly start to bounce up and down by moving your bottom and thighs up and down.
  • Bounce for 30 seconds the first time. Stop and then sit upright.
  • (if everything feels ok and you are not feeling dizzy, then lie back down and repeat)

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Make it Harder

  • Sit on the gym ball.
  • Place your legs forwards and move your hips apart so you are straddling the ball.
  • Roll forwards so that your hips are towards the front of the gym ball as in the picture.
  • Place your hands on the ball at the sides and then lie back.
  • Bring your head over the back of the gym ball.
  • Out-stretch your arms (elbow straight) along the side of your head.
  • Slowly start to bounce up and down by moving your bottom and thighs up and down.
  • Bounce for 30 seconds the first time. Stop and then sit upright.
  • (if everything feels ok and not dizzy then lie back down and repeat)

Note:// Although these exercises are designed for  you to help yourself, we urge caution in all rehabilitation that you do not over do this exercise. If you feel pain or are worried that you’re not doing this exercise correctly then call 01522 511834 and make an appointment to get an examination, diagnosis and treatment from one of our highly trained practitioners.

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