Side lying leg lift
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Squat
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Forward lunge
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Side lunge
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
- 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
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Hollow and convex in position
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Hands and knees hollow back/arched back
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Loosening up your back on the ball
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Loosening up your back while lying on your back
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Nerve flossing
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
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.
Roll the ball forward
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Bridging - one leg extended
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Bridging on the ball - arms crossed
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Abdominal exercises - lying toe touch
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Forward plank
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Side plank with knee support
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Lifting trunk on the ball
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Superman
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Leg and arm movements while sitting on the ball
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
- 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
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Hamstrings
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Deep glutes
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Hip flexors
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Quadriceps
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Back and side muscles
This video requires your consent. Please accept marketing cookies in your cookie preferences to view the video.
Adjust preferences
Something wrong or unclear on this page? Report it.
Latest publication date: 13/08/2024
