Rolling ball backwards
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Bridging and rolling ball towards you
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Bridging - one leg
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Side step
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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.
Nerve flossing
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Hip mobilisation
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Standing hollow back/arched back
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Hands and knees hollow back/arched back
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Rotation - lying on your back
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Loosening up your back on the ball
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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.
Side lying leg lift
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Bridging - arms crossed and one leg extended
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Bridging on the ball - leg lift for one leg
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Abdominal exercise - one leg extended
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Coming upright from sitting on your knees
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Forward plank with leg lift
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Side plank with leg lift
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Side plank
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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
