The following exercise is to be completed on a slippery surface. Tiles or floorboards in combination with socks are recommended. Ensure that you utilise a mat underneath the back for comfort and support.
Instructions:
- Lying on your back with the knees bent and the feet flat on the ground.
- Lift the hips up to the roof and slowly extend the knees out.
- As the legs straighten, bend the knees and return to the start position maintaining elevation through the hips.
- Repeat as per your Physiotherapists recommended
Swiss ball variation:
- Lie on your back with the swiss ball positioned underneath the heels.
- Lift the hips up to the roof maintaining a level pelvis and a neutral spine.
- Slowly extend the knees maintaining pressure in the ball via the heels.
- Following full extension of the knees, keep the hips elevated and slowly bend the knees to the start position.
- Repeat as per your Physiotherapists recommended dosage.
Precautions:
- Losing control in this hips and swaying side to side.
- Dropping the hips as you continue through the repetitions.