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  • 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.


  • Dropping the hips as you continue through the repetitions.
  • Losing control in this hips and swaying side to side.