Treat yourself to a complete Sarah Key Self Treatment Package and look forward to a healthier back! This handy kit is the best possible thing you can give yourself.
When patients go home from the Back-in-a-Week I always suggest they find a sacrosanct space in a corner somewhere to keep their book and back tools with their yoga mat, ready to do their exercises.
Choose a physical space like a corner in the sun to retreat to and do your gentle little back-wellness program.
Evening is the best time to do your exercises, if it's not too hectic. But the space itself should be inviolate, where your back kit resides, not quite centre stage but, well, pretty out there and prominent, so that it’s part of your day-to-day life – and so that you don’t lapse!
IMPORTANT: Always do the Ma Roller last in the routine, literally at the end of your 15-20 minute session, before you get up. The spine is softer and more relaxed by then and it doesn’t hurt as much. But go carefully with this tool. It is pretty painful and should not be used for more than about 60 seconds at a time. Only that.
There's no doubt about it, you will get the best out of your program by watching Sarah show you on video. Remember, doing your exercises themselves should be like a sort of physical meditation, where you go back and forth between one step and the other; one action blending into the next as a sort of continuum. For the 'knees rocking' exercise in particular the rate, or rhythm, is the all-important thing; it should almost send you to sleep!