Flexion In Sitting on a stool is a variation of squatting for Lumbar-Pelvic-Hip (LPH) complex release and gap-opening the backs of the lumbar vertebrae. Most of the time we prescribe this exercise instead of just squatting when the patient has a knee problem, which makes deep squatting painful or impossible. Doing it on the stool will achieve similar results in the lower back as a deep squat would, but will spare the knees from trouble.
- Seat on the edge of a steady chair. Your knees and feet should be well apart. Rest your hands on your legs.
- Bend your trunk forward and grasp your ankles or touch the floor with your hands, and pause for 1 – 3 seconds with your navel ‘sucked’ in.
- Relax the neck and let your head ‘drop’.
- Return to the starting position
- Each time you repeat the cycle of movements in this exercise, try to bend down a little farther so that by the last repetition of this exercise you have flexed your back as much as possible and your head is as close as possible to the floor.
This exercise can be made more effective by holding onto your ankles with your hands and pulling yourself down farther. You must only do 5 – 6 repetitions of this exercise per session. Sessions are to be repeated three to four times per day. Flexion in sitting on a stool should always be followed by Extension in Lying (Cobra)
Your own physical condition and diagnosis may require specific modifications or precautions. Before undertaking any course of self-treatment you should consult a doctor or a physiotherapist.