Further research....the road to recovery.

Below are some core strength exercise that I'm going to utilise in the recovery process:

Abdominal crunches:

• Lie on your back with your feet on the floor and your knees bent.
  
• Cross your arms in front of your chest.
  
• Lift your head and shoulder blades off of the ground while contracting your abs.
  
• Hold the "crunch" for a second before slowly returning to the starting position.
  
• Repeat 10 to 15 times.

Prone hyperextensions:

• Lie on a mat face down with your arms by your sides and your legs fully extended.
  
• At the same time raise your upper body and legs off of the mat.
  
• Your hips and abdomen should remain in contact with the ground.
  
• Slowly lower to the starting position and repeat 10 times.

Rotations:

• Stand with your back against the wall.
• Extend your arms straight out in front of you, parallel to the ground and with your palms touching each other.
  
• Rotate your trunk to one side while keeping your hands and arms in front of your chest.
  
• Try to come as close as you can to the wall with your hands in a pain-free range of motion.
• Repeat to the other side.
  
• Do 10 repetitions.

Improve flexibility with the back flexion:

• Lie on your back and pull both of your knees to your chest until you feel a slight stretch.
  
• Hold the stretch for 30 seconds, and slowly return to the starting position.
  
• Repeat three times.

Seated lower back stretch:

• Sit upright on a mat with one leg extended against the ground and the other leg bent at the knee with your foot on the floor.
  
• Rotate your torso towards the bent knee until you feel a slight stretch in your lower back.
  
• You can gently pull against your knee to increase the rotation of your torso and get a bigger stretch if desired.
  
• Hold the stretch for 30 seconds and repeat on the other side.

Cat stretch:

• Kneel with your hands and knees touching the mat.
  
• Round your back up as if you are trying to pull your navel into your spine.
  
• Hold the stretch for a second before reversing the movement so that you are pushing your navel and glutes outward and stretching your lower back.
  
• Repeat 10 times.