PELVIC TILT – SUPINE
Lie on your back with your knees bent. Next,
arch your low back and then flatten it
repeatedly. Your pelvis should tilt forward
and back during the movement. Move
through a comfortable range of motion.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 2 Time(s) a Day
HIP ADDUCTION SQUEEZE – SUPINE
Place a rolled-up towel, ball or pillow
between your knees and press your knees
together so that you squeeze the object
firmly. Hold and then release and repeat.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 2 Time(s) a Day
SUPINE HIP ABDUCTION – ELASTIC BAND CLAMS
Lie down on your back with your knees bent.
Place an elastic band around your knees and
then draw your knees apart.
Repeat 10 Times
Hold 1 Second
Complete 3 Sets
Perform 2 Time(s) a Day
BRIDGING
While lying on your back, engage a pelvic tilt.
Tighten your lower abdominals, squeeze
your buttocks and then raise your buttocks
off the floor/bed as creating a “Bridge” with
your body. Hold and then lower yourself and
repeat.
Repeat 10 Times
Hold 2 Seconds
Complete 10 Sets
Perform 1 Time(s) a Day
LOWER TRUNK ROTATIONS – LTR
Lying on your back with your knees bent,
gently move your knees side-to-side.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 1 Time(s) a Day
QUADRUPED ALTERNATE ARM AND LEG WITH KNEE ELBOW TOUCHES
“BIRD DOG ELBOW TOUCHES”
While in a crawling position, slowly lift your
leg and opposite arm upwards.
When returning your arm and leg down, do
not touch the floor but instead touch your
elbow to your opposite knee and lift and
straighten them again. Then set them down
on the floor. Next, perform on the other side
and repeat.
Repeat 10 Times
Hold 1 Second
Complete 2 Sets
Perform 2 Time(s) a Day
Print this exercise series by visiting www.my-exercise-code.com and entering code MGX8ZQ9.
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