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Running, sports, and even everyday activities place increased demand on your knees. At Physio K, a trusted physio in Sydney , one of the most common knee injuries we see is a meniscus tear. These can happen from twisting awkwardly, feeling a sudden onset of sharp pain during sport, or noticing your knee gradually becoming sore and swollen over time. We know how frustrating it can be to have knee pain hold you back from doing the things you love. But rest assured, our team at Physio K has helped many people recover from meniscus injuries. Let’s walk through what’s actually happening in these injuries, how to know if surgery is necessary, and what conservative treatment can get you back to your best. What is the meniscus and how do injuries happen? The meniscus is one of the key stabilising structures in your knee. You have 2 in each knee - a medial (inside) and lateral (outside) meniscus. They are C-shaped and act as a cushion within the joint.  Injuries to the meniscus often include tears. These can result from: Twisting injuries  - such as rotating your knee while your foot is planted Squatting or deep bending  (especially under load) Sudden changes of direction  - common in sports Age related wear and tear  - degenerative changes over time increase the fragility of the meniscus, causing a degenerative tear There are different patterns of tears that happen in the meniscus (longitudinal, horizontal, flap, bucket handle and radial) with each type having different implications for management.  Common symptoms of a meniscus tear If you have a meniscus injury, you might notice: Sharp knee pain  at the moment of injury Swelling  within the first 24–48 hours Clicking, catching, or locking  sensations in the knee Stiffness and loss range of movement  Pain with twisting, squatting, or pivoting If your knee is locking  (physically unable to straighten), this can indicate a significant tear, such as a bucket-handle tear, which in most cases does require surgical repair. Do all meniscus tears need surgery? The short answer? No Interestingly, the majority of meniscus tears do not require surgery. Research shows that many tears, particularly smaller, degenerative, or stable ones, can heal or become symptom-free with the right physiotherapy management. Many people who visit a physio for knee pain in Sydney  experience significant improvement through targeted exercises and hands-on treatment, without ever needing surgical intervention. Surgery is usually only considered when: The knee is locked  and is unable to fully straighten. Pain is severe and is not improving despite conservative treatment. There is a significant restriction of movement or function, impacting on quality of life. Physiotherapist’s Approach to Meniscus Healing At PhysioK , we take a holistic approach  to managing meniscus injuries, helping you recover without unnecessary procedures. Your treatment plan may include: Education and activity modification  – Guidance on activities/movements to refrain from to allow optimal tissue healing. Manual therapy and soft tissue release  – to restore mobility and improve muscle functioning Dry needling – to relieve tight muscles surrounding the knee to optimise movement and relieve pain Individualised exercise program  – working on strengthening the muscles that support the knee to offload any potential stress on the meniscus Progressive load management  – safely building back up to your chosen sport/activity with specific guidance from your physiotherapist With the right rehab program, a physio in Sydney will have many patients returning to full activity without ever needing surgery! When to seek help from a Physio in Sydney  If your knee pain is really troubling you and stopping you doing your favourite activities, or if you're worried you may have a meniscus injury, it’s best to get this assessed early at a physio in Sydney.  The sooner assessment and treatment begins, the better the outcome! At Physio K , we strive to provide the best physiotherapy input for you to get back to doing what you love, avoiding the need for surgery, Book an appointment with our team today, and let’s get your knee back to its best!

It’s one of the most common things we hear from clients — “I’m trying to work my glutes, but I only feel it in my lower back!” If that sounds familiar, you’re not alone. At our Physio in Bondi Junction, many people head into their workouts wanting to build stronger glutes, only to end up with a sore back instead. And while strengthening your back isn’t a bad thing (it’s actually great for overall function), when it starts doing all the work that your glutes should be doing, things can go wrong. Let’s talk about why this happens and how you can get your glutes to finally do their job. Why Glute Activation Matters More Than You Think Your glutes aren’t just there for aesthetics; they play a key role in stabilising your pelvis and supporting your lower back. When they’re not doing their job properly, other muscles — especially those in the lower back — start to pick up the slack. Think of your lower back and pelvis as a team. If one player (your glutes) isn’t pulling their weight, the other (your back) ends up working overtime. Over time, this can lead to tightness, fatigue, or even pain, which is exactly what many clients seeking physio for back pain in Sydney experience when their glutes aren’t activating effectively. That’s why learning to properly activate your glutes is about performance but also protecting your spine, improving overall movement control, and preventing the kind of discomfort that brings so many people to physiotherapy in the first place. Why your glutes might not be activating properly There are a few reasons why your glutes might not be firing the way they should: Poor awareness or control : sometimes, it’s not that your glutes are weak — it’s that your brain hasn’t learned to find  and activate them. Your body is smart and will use whatever muscles it can to get the job done, often recruiting your back and hamstrings first. Postural factors : people with anterior pelvic tilt (where the pelvis tips forward, increasing the curve in the lower back) often have overactive lumbar muscles and underactive glutes. This pattern is very common, especially in women. Technique errors : even small misalignments in your exercise setup can shift the effort from your glutes to your back. Paying attention to position, pelvic control, and core engagement makes a huge difference. Top exercises where this happens most often People often notice this issue during exercises like: Hip thrusts Hip extensions on a bench Romanian deadlifts (RDLs) Each of these can be fantastic for glute strength — if they’re done correctly. If you’re feeling them mostly in your back, it’s time to revisit the basics. Star simple: the pelvic bridge Before loading up a barbell or machine, it’s important to master your glute activation in the most basic position — the pelvic bridge. Key tips for an effective bridge: Posterior pelvic tilt : tuck your pelvis slightly so your lower back presses gently into the floor — there should be no gap under your back. Foot placement : keep your heels close to your glutes to reduce hamstring dominance. Conscious activation : as you lift, squeeze your glutes  deliberately — think of holding in a strong pelvic contraction. Lift from the hips, not the chest : push through your hips, not your ribcage. Your ribs should stay down and your body should form a straight line from knees to shoulders. Engage your core : lightly contract your abdominal muscles to prevent overextension of your spine. Once you can feel your glutes activating properly in a bridge, then transfer that control to your hip thrusts — first without weight, then progressively adding load. Hip extension on bench: small adjustments, big results This exercise can easily become a lower-back-dominant movement. To keep the focus on your glutes: Adjust the bench height : your hips should be completely free, allowing you to flex and extend from the hips without arching your lower back. Foot rotation : slightly turn your feet outward to increase glute engagement. Pelvic control : maintain a neutral or posterior pelvic tilt throughout — press your pubic bone gently into the bench. Stable legs : fix your heels firmly to avoid compensating with your calves. Think “hips first” : on the way up, drive your hips  against the bench rather than lifting your chest. This ensures the glutes initiate the movement. 💡  Pro tip:  Don’t rush it. Quality over quantity. Start with fewer reps, more focus, and lighter load — your control and muscle awareness will improve quickly. Romanian deadlifts (RDLs): movement from the hips, not the back RDLs are one of the best glute and hamstring exercises but also one of the easiest to get wrong. Common mistakes to avoid: Bending at the spine instead of the hips : The RDL is all about the hip hinge.  Practice by standing about 10 cm from a wall and pushing your hips back to touch it, keeping your spine straight. Losing scapular control : keep your shoulder blades slightly pulled together so the upper back stays strong and the bar doesn’t drift away from your body. Over-bending the knees : this turns the movement into more of a squat and reduces glute tension. Rushing the lift : when you return to standing, push your hips forward and up  — don’t yank the bar up with your arms or back. Start with a dowel or light bar until you feel the correct activation pattern. Once your form is solid, gradually increase the load. Key takeaways Focus on pelvic alignment and core engagement to protect your back. Be intentional with your glute activation — feel the muscles working. Master the basics first before adding weight or intensity. Quality movement builds strength faster than heavy lifting with poor control. Your glutes are one of the most powerful muscle groups in your body — and when they’re functioning well, they provide essential stability to your pelvis and lower back. When glutes are weak or poorly activated, the body naturally compensates by overusing the lumbar muscles. Over time, this can create a cycle of stiffness, imbalance, and discomfort. By learning to control your lumbopelvic alignment and properly activate your glutes, you’ll not only move better but also protect your back and enhance your overall strength. Still Feeling Your Back More Than Your Glutes? Visit Physio Bondi Junction for Expert Help Your glutes are one of the most powerful muscle groups in your body and when they’re functioning well, they provide essential stability to your pelvis and lower back. When glutes are weak or poorly activated, the body naturally compensates by overusing the lumbar muscles. Over time, this can create a cycle of stiffness, imbalance, and discomfort. By learning to control your lumbopelvic alignment and properly activate your glutes, you’ll not only move better but also protect your back and enhance your overall strength. If you’re still feeling your back more than your glutes, it might be time to get your movement patterns professionally assessed. At our Physio in Bondi Junction , our physiotherapists specialise in identifying muscular imbalances, improving glute activation, and helping you build lasting strength without pain. We’ll guide you through tailored exercises and hands-on treatment to restore balance, protect your spine, and get your training back on track. Book an appointment with PhysioK  today and feel the difference proper movement makes.

A sports physio is a physiotherapist who specialises in preventing, diagnosing, and treating injuries related to sports. Sports physiotherapists will look after a weekend jogger or an elite athlete, with a goal of helping people move better, recover smarter, and perform stronger. Sports physio do not just step in when injuries happen. They play a key role in keeping injuries from happening in the first place. They work closely with athletes to understand the specific demands of their sports and create tailored rehabilitation and strengthening programs. These programs do not just help athletes recover but also designed to improve performance, address weaknesses, and prevent injuries in the future. For example, if a basketball player wants to improve their vertical jump, a sports physio might first focus on proper landing mechanics and ankle stability. Since jumping higher can put more stress on the joints, especially the ankles, and without a good landing technique or adequate ankle stability, the risk of injury increases. By building that foundation, the athletes protect themselves from injury but also receive effective performance gains.  Common sports injuries and treatment plans:  Sports physiotherapists in Sydney commonly treat a variety of injuries , including: Sprains and strains 🡪 ankle sprains and muscle strain, are common in most sports  Tendon injuries 🡪 tendinopathy of Achilles tendon or tennis elbow  Fractures and dislocations 🡪 fracture of forearm or the dislocation of shoulder  Overuse injuries 🡪 ligaments and tendon in shoulder or elbow  Whiplash and traumatic brain injury 🡪 frequent in football or rugby  Treatment plans are always customised based on the athlete’s injury type, severity, sport, and personal goals. In some cases, the focus may be on providing immediate care to allow the athlete to return to play, such as using taping, ice sprays, or relocating a dislocated joint on the field.  Regarding the on-field support, which is the situation where return-to-play decisions need to be made quickly, sports physio use structured assessments like SALTAPS: See: Observe the injury and stop play immediately if necessary Ask: Ask the athlete what happened and where it hurts Look: Visually inspect for swelling, bruising, or deformity Touch: Gently palpate the area to check for tenderness Active: Ask the athlete to move the injured part voluntarily Passive: The physio moves the joint to assess pain and range of motion Strength: Check the athlete’s ability to bear weight or perform basic actions Suppose the injury is too severe for a safe return to play. In that case, the physiotherapist will remove the player from the game and begin injury management and a sport-specific injury rehabilitation program. How a Sports Physio leads Long-term injury prevention For injury prevention, sports physio provides different strategies to minimise the risk of the athlete has injury, including giving a personalised training program, taping, padding, discussing with the coach to condition the athlete, discussing with the athlete on what the best resting routine is, and so on.  What to Expect in Your First Visit During your first visit to a sports physio, you can expect a comprehensive assessment. This typically includes: A detailed discussion about your injury, symptoms, and sports history A physical examination to evaluate strength, flexibility, movement, and function Diagnosis or referral for imaging if needed A tailored treatment plan, which may include manual therapy, taping, exercises, or rehab planning Education on your injury, expected recovery time, and steps to return to sport safely Injury Prevention Tips Addressing and treating the current issue is the goal but also understanding the root cause, to prevent re-injury and increase your sport’s performance.  Here are some helpful tips to prevent injuries from occurring: Warm up properly before training and competition Incorporate strength and mobility training into your routine Avoid overtraining, listen to your body and include rest days Use proper technique and equipment specific to your sport Stay hydrated and maintain good nutrition for muscle recovery Regular check-ins with a physio can catch imbalances before they lead to injuries Stronger Returns Start Here Sports physio is about more than recovery. It’s involves building resilience, improving performance and keeping athletes active for the long run. Whether you’re dealing with a sport-related injury or aiming to prevent another one, a sport physiotherapist provides the tailored support you need to move confidently and return to your sport better than before.

Jaw Problems Or TMJ Issues INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Jaw Problems Or TMJ Issues The jaw, or temporomandibular joint (TMJ) are the joints that are located on either side of the head. They open and close the mouth. These joints are functionally related to the head and neck. Symptoms of temporomandibular disorders (TMD): Jaw pain or tightness in the jaw Clicking or grinding with opening or closing of the mouth Limited opening of the mouth / stiffness Tooth pain or ear ache Headaches Dizziness "As in many problems of the human body, a jaw problem is most of the time something that has been building up over time." It could be caused suddenly due to an acute trauma (direct impact to the face or chin), but mostly it’s a combination of either stress, bruxism, postural tension or neck issues. The jaw, or temporomandibular joint (TMJ) is a joint in the skull which makes opening and closing of the mouth possible. It's a 'ball-in-a-socket' joint with a small joint in between. Sometimes, the disc can move a bit, causing the jaw to click with movements such as eating, jawning or simply opening or closing the mouth. In some cases, the jaw can get stuck in the opening or closed position of the mouth. As with all other joint issues, there will be muscles affected with this problem as well. The Masseter muscle is a common overworked and tight muscle, which can cause pain and referring pain as well. RELATIONSHIP TMJ AND THE NECK Due to its close proximity with the top of the neck and the ligament connection, there is big overlap between the TMJ and head and neck issues. With most TMJ issues, there can be some upper neck problems expected as well. Headaches and dizziness are also symptoms that can be related to the same issue, and should be assessed by your physio. TREATMENT OF JAW PAIN In most cases, jaw problems can be treated effectively with physiotherapy. Gentle manual techniques or dry needling can both be efficient ways to get rid of the problems. Mobilising the joint from inside the mouth is an effective technique often used at Physio K. We put gloves on and manually get more mobility in that TMJ. Soft tissue techniques to reduce the tightness of the tight muscles, including the masseter muscle, can often also be really helpful. Dry needling of the affected muscles is often really effective and in most cases, has a really good effect on the joint and the muscle at the same time. Some specific exercises at home can be given to maintain and further improve the good health of that joint as well.

Going beyond your symptoms with physiotherapy that is driven by results. BOOK AN APPOINTMENT Physiotherapist Bondi Junction OUR PHYSIO TREATMENTS PROCESS When you visit Physio K at our clinic in Bondi Junction, you are in safe hands. Our depth of expertise is matched by our ability to understand your pain. We take the time to assess your unique situation so that we can first get to the root cause of the pain and then tailor the treatment to suit your needs FIND THE PROBLEM We deep dive into the diagnosis of the problem and apply our anatomical knowledge, and clinical reasoning and experience to get to the root cause of the pain. TREAT THE CAUSE We treat the cause, not the symptom. Our thorough approach aims to set you on the path to recovery. We provide ongoing support plans to ensure you stay on track with your recovery. INNOVATIVE TECHNIQUES We are highly skilled and experienced practitioners and use innovative techniques such as dry needling alongside traditional hands-on manual therapy. All Health Funds Accepted OUR SERVICES QUALITY TREATMENT At Physio K, we have a simple but fundamental philosophy; to provide you with the very best of care. The aim is to give you elite level treatment in a professional and welcoming environment. We tailor all treatments to your individual needs and pride ourselves on a high level of care, a wealth of knowledge and quality results without overtreatment. Read More SPORTS AND REMEDIAL MASSAGE Sports and remedial massage: Massage and fascia techniques are often used to release tight muscles and free up areas of the musculoskeletal system. When these are used in combination with other techniques in the movement system, they will almost always give better results than only massage. Read More MANUAL THERAPY The therapists at Physio K will use their extensive knowledge and expertise in the musculoskeletal system to get you pain free again. A combination of hands-on treatment with specific exercises will be used to get you back to the things you love. Read More HOLISTIC TREATMENT At Physio K, symptoms are never seen as isolated issues, but as a part of a dysfunction in a physiological chain. We believe in holistic physiotherapy and will identify and address the underlying cause of your pain rather than just treating the symptoms. Other aspects in health, such as diet , exercise, stress and habits will play a role and should be addressed in the treatment process. Read More DRY NEEDLING The management team at Physio K is teaching at GEMt (global education of manual therapists), where the skill of dry needling is taught to manual therapists across the globe. Read More POST-OPERATIVE REHABILITATION TREATMENT Post operative rehabilitation treatment: To regain your strength, flexibility and functional fitness after an orthopaedic surgery, it will be essential to get specific physiotherapy treatment. To ensure optimal recovery and to avoid compensation patterns in the future, a tailored treatment plan will be offered to you. At Physio K, we are experienced in post operative rehabilitation to get you back to what you love. Read More Our Team. At Physio K, you’re supported by a team of highly skilled clinicians with more than 18 years of combined experience across physiotherapy, sports rehabilitation, remedial massage, and injury management. Each practitioner brings their own expertise, whether it’s helping athletes return to peak performance, guiding young people through safe rehabilitation, or supporting everyday movement and lifestyle goals. With a shared commitment to personalised care, evidence-based treatment, and long-term results, our team works together to help you move with confidence and stay pain free. Kenny Merlevede Principal Physiotherapist Josefina Canepa Bustos Senior Physiotherapist Josh Sharpe Physiotherapist Did you know... Using our HICAPS system, we can swipe your health fund card at the time of your appointment. This means you only have to pay the gap and won't have to make any further claims to your health fund. Contact We’re here for you when you need us! Book in online, call us to schedule an appointment, or send us an email and we’ll get back to you as soon as possible. Address: Suite 801 / 3 Waverley St, Bondi Junction NSW 2022 Email: info@physiok.co m.au Phone: 02 7902 1408 Visit Our Bondi Junction Clinic from These Suburbs We welcome patients from all across Sydney’s Eastern Suburbs and inner city who are happy to travel to our Bondi Junction clinic for high-quality physiotherapy treatment. Alexandria Bellevue Hill Bondi Bondi Beach Bondi Junction Bronte Centennial Park Clovelly Coogee Darlinghurst Double Bay Dover Heights Edgecliff Kensington Kingsford Maroubra Mascot Matraville Moore Park North Bondi Paddington Pagewood Potts Point Queens Park Randwick Redfern Rose Bay Rosebery Rushcutters Bay South Coogee Surry Hills Sydney CBD Tamarama Vaucluse Waterloo Waverley Woollahra Zetland

Lower Back Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Lower Back Pain CAUSES OF LOWER BACK PAIN A lot has been said about low back pain already and it is, together with neck problems, the most common problem or issue we see at Physio K. The low back is a complex structure consisting of vertebrae, intervertebral joints, ligaments, muscles, nerves and discs. Most people with low back pain will have an issue with a few different structures together (e.g. tight muscle and a joint not moving well, or a disc issue with a muscle spasm). In younger people, it is more common to have a joint that’s ‘stuck’ (meaning, not moving anymore) and muscle or fascia tightness. More progressed back issues will involve the discs and sometimes some nerve irritation as well. Check the link to know more about disc issues in the lower back or sciatica. "Physiotherapy can help with movement related issues in the low back. It can help reduce your pain and get you back to normal mobility. " LOWER BACK PAIN TREATMENT Early intervention will significantly reduce the length of treatment necessary to relieve your symptoms. If your problem is chronic: don’t worry, physiotherapy can still help. You will just require longer and different treatment. In most cases, you do not need surgery! A combination of manual therapy, exercise prescription, dry needling and or visceral manipulation can ease your back pain and can get you back to your normal activities. Watch a series of exercises made for lower back pain: Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Lower back exercises In the above video, Kenny from Physio K is showing an exercise program for people with lower back pain, tailored for people who have disc issues or sciatic nerve problems. Numbness in the bum or further down the leg or the feeling of pins and needles could be an indication of this problem. 1. Cat cow exercise. On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the lower back, imagining tucking a tail in between your legs and then putting your tail up in the air. The curved up position is a bit like how a cat is rounding its back and the opposite, curved down position, is similar to the position of a cow. Make sure you stay mid range, don’t push all the way up or down if you have disc issues or sciatic nerve irritation. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. McKenzie extension exercise Laying on your tummy on a mat on the floor and putting your elbows underneath your shoulders (sphinx pose). Try to extend your lower back and look up with your head. You'll have a little bit of compression in the lower back which is great for your disc and you can also feel a little bit of stretch in the front so that's why you have to look up to have the maximum amount of stretch in the front. Stay in that position for 20 - 25 seconds and go down again. Do that four to five times in a row. If this is too easy for you then you can go to the next step, which is trying to extend your elbows. Put your hands underneath your shoulders, extend your elbows totally and try to relax in your back and look up. 3. Stretch of the Piriformis Laying on your back on a mat, pull up one leg and grab your knee with one hand and grab your heel with your other hand. The purpose is to try and pull your knee towards your opposite shoulder and make sure you leave your head relaxed on the table. You should feel a deep stretch under your glutes. The piriformis is a muscle that's laying in the pelvis, underneath your glutes. That's a very important muscle for your nerve health. If you have any kind of nerve issues make sure you do that stretch. Hold this position for 20 to 25 seconds, relax, do that four or five times in a row. Make sure you have a straight angle in your knee which is 90 degrees and pull across 4. Nerve glider Laying on your back on a mat with your knees bent and feet flat on the floor. If the problem is on the right side, then you'll do the exercise with your right leg. Put your right knee on top of your left knee and then, in this position, relax your foot and try to extend your right knee up and down. Don't hold, don't try to stretch, we're trying to get a glide in the nerve. This is a good stand alone exercise, or could be used as a warm up. The next step is the same thing but at the same time, pull your toes towards your nose while you extend the knee and then go down again, leaving your knee on top of the other one. Try to do 20 to 30 repetitions each, a few times per day. Lower back mobility exercises In the above video, Anthony from Physio K runs you through a couple of exercises to improve your lower back pain. 1. Lumbar rocking Laying on your back, preferably on a mat, you're going to gently bring your knees up towards your chest, wrapping your hands around and grabbing onto the front of your knees. Now gently pulling those up closer towards your chest and letting them back out again. When you're doing this exercise, it's important to remember to relax your chest, relax your core and relax your legs. The only thing that should be doing the movement is your arms. Do this for about two minutes and three times a day. 2. Lumbar rotations Laying on your back, you're just going to rock your knees gently from side to side, keeping your shoulders firmly pressed against the ground as you do so. It's important to remember with these ones to do them for two minutes and three times a day. 3. Cobra into child's pose stretch You start off on your hands and knees and start by rocking your hips down towards the floor, holding for about five to ten seconds and then coming back up again and going down into child's pose, holding for 30 seconds. We recommend repeating these three times for each one of these exercises and we're looking at doing them three times a day. Lower back exercises | Progression In the above video, Anthony from Physio K runs you through a couple of lower back exercises that are really good if you're having pain or stiffness in that area. They are a progression of the previous exercise video, which you can find here 1. The crucifix Laying down on a mat on the floor, you're going to start off with both of your hands out towards your side, and straighten your left leg to start off with. Bring your right one straight across, and then rock back doing the same thing the other way, straightening that outside leg and going straight over the other side. Try to do this one about 10 times each side. 2. Glute bridge Laying on your back on a mat on the floor, you're going to have both of your knees bent; roughly your feet are going to be placed about shoulder width apart and then you're going to push down through your heels lifting your hips up off the ground making one straight line from your knees all the way through to your shoulders, and then coming back down again. If this exercise is too easy for you to start off with, you can do it single leg, so you're going to go up with both of your legs, straighten out your left one and hold straight up and slowly bring your hips back down again. If that again is too easy for you, we're going to have you hold 1 leg up pushing down through the heels again, lifting your hips straight up, remembering to make a straight line from your knees all the way through to your shoulders the entire time. For this exercise, we generally recommend about three sets of ten, as it is a really good strengthening exercise for the glutes, but also a really good lower back mobilisation exercise. 3. Dead bug Laying on a mat on the floor, you’ll start off with both of your knees bent up about 90 degrees, and raise both of your hands straight up pointing directly towards the roof. As you do this exercise, you're going to lower one hand and the opposite leg at the same time and then coming back up towards the top, interchanging them, so it's important to remember whilst you're doing this exercise: you always want to have your legs at a 90 degree angle or a perpendicular angle with the body 4. The bird dog On your hands and knees, you're going to raise your right hand with your left leg at the same time. Now when you're doing this, it's important to remain stable through the hips and through the core, and try to avoid any rotational movement. Try to maintain a straight line straight through the back and pelvis. For both of these last exercises, we're going to have you do them for about three sets of 10 reps.