Place a visible object, such as a chair, plant or piece of furniture, about 2-3 meters behind you.

Stand with your feet firmly on the floor and your pelvis stable, avoiding moving your pelvis.

Turn only your trunk trying to look at the object over your shoulder, without shifting your feet or pelvis.

Turn only your trunk, trying to look at the object over your shoulder, without shifting your feet or pelvis.

Return to the starting position in a controlled manner.

Return to the starting position in a controlled manner.

Repeat the movement to both sides.

Tips:Keep your abdomen engaged to protect your lower back and perform the twist in a slow, controlled manner.

Return to the starting position in a controlled manner.

Return to the starting position.

Avoid exercising if you have lower back pain, hip problems or dizziness.

Avoid exercising if you have lower back pain, hip problems or dizziness.1f:T4a3,

Lie face down on a mat or comfortable surface.
Lie face down on a mat or comfortable surface.
Flex one leg and hold the foot with the corresponding hand.
Flex one leg and hold the foot with the corresponding hand.
Flex the foot with the corresponding hand.
Carry your heel towards your buttock while trying to keep your pelvis stable and without tilting your trunk.
Make sure your pelvis is stable.
Measure the distance between the heel and the gluteus (in centimeters) to assess flexibility.
Return the heel to the gluteus (in centimeters) to assess flexibility.
Return the leg to the starting position in a controlled manner.
Return the leg to the starting position.
Repeat the same procedure with the other leg.

Tips:Keep the abdomen engaged and perform the movement in a slow, controlled manner.

Stand back up in a controlled manner.

Stand back

Digital physiotherapy

Welcome!