Leg lift while lying on your stomach on the ball
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Standing on one leg
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Side lying upper knee lift
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- Do these exercises as tolerated within your pain threshold. You may be able to make small movements without feeling pain. After several repetitions, you will feel more relaxed and will be able to move more.
- Do each exercise 30 times at a relaxed pace.
- Keep breathing calmly and relax.
Hip mobilisation
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Hollow and convex in position
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Hands and knees hollow back/arched back
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Loosening up your back on the ball
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Loosening up your back while lying on your back
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Nerve flossing
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Complete each exercise in three sets of ten repetitions.
- Each exercise should be performed without it causing pain.
- Keep your back in a neutral position, unless you have been told that your pelvis should tilt.
- Tighten your core abdominal muscles before you perform each exercise. Relax these muscles only after you have finished the exercise.
Sideways leg movement
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Bridging on the ball
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Bridging
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Arm and leg lift while lying on your stomach
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Abdominal exercises - lying toe touch
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Core abdominal muscles
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Rotating trunk on the ball
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Superman - one arm
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Superman - one leg
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Rocking forward and backward on hands and knees
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Leg lift while sitting on the ball
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- Hold three times for 20 seconds. Do not bounce.
- Keep breathing calmly and relax.
- The idea is to stretch the muscles, without causing pain.
- Hold your back in a neutral position.
Glutes
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Hamstrings
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Deep glutes
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Hip flexors
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Quadriceps
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Back and side muscles
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Latest publication date: 13/08/2024
