Assessment #1
Method:
~ Find a table to lie on, that fits your body length from knees to head and has enough height for your feet 'dangle'!
~ Fold up a small towel lengthways, hold onto either end and lie down with it situated underneath low back.
~ Pull knees up to chest; keep right side pulled in, and hold onto the left side of the towel with your left hand.
~ Lower the left leg down off the edge of the table, tugging the towel through to the left as you do so...
*Assess the following:*
- Is the whole back of your leg touching the table?
- Were you able to pull the towel out? Either entirely or a little?
Repeat test on the other side, and evaluate your findings using the table below!
Assessment #2
Method:
~ Assume position as in Assessment #1; pull knees up to chest.
~ Before you lower one side down, actively engage your core; pull belly button towards spine / squeeze side ab muscles 'out'.
~ Perform the same movement; lowering one leg at a time off the edge of the table.
~ Assess as before (leg distance from table & movement of towel) and evaluate below...
~ Remember to repeat right and left!
Low Back Assessment
Method:
~ Come into a Childs Pose position (knees apart, toes touching, hips back , shoulder down / arms out)
~ Look at position / shape of low back and pelvis...
- Do you see a nice uniform curve?
- Or are your low back / hips in a straight line?
~ Evaulate below!
Extra Findings
Observations:
*Look at the position of lowered leg*
- Has it straightened at the knee?
- Has it moved out to the side?
- Has your foot orientation shifted / turned in?
~ Evaulate below!
