1Lumbar Traction
- Come to a position lying on your back with your feet towards a chair/bench/table.
- From here bring your legs on top of the chair so that your knees and hips are at a 90 degree angle.
- In this position, focus on deep breathing in through the nose and out through the mouth.
- Hold and repeat as per physiotherapist guidelines.
2Transversus Abdominis Activation
- Performed lying on your back with the knees gently bent and feet firmly planted.
- Using your index and middle finger find the bony points of the pelvis and drop into the valley inside on the abdomen.
- To feel for that muscle activation, cough to feel the muscle spring back.
- Breathe towards the pelvis and abdomen and feel the muscle rise and fall as you exhale and let the body melt towards the floor.
3Hip Abduction [Seated]
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.