1Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
2Leg Extension
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Slowly straighten your leg as your lower it towards the ground and then float your leg back up to the tabletop position.
- Repeat on the opposite side.
3Leg Extension [Bilateral]
- Begin by laying on your back with your knees bent and engage abdominal muscles by drawing the belly button towards the spine.
- Lift both legs up into the tabletop position.
- Maintain a neutral spine.
- Slowly straighten your legs as you lower the towards the ground.
- Bend your legs as your float them back up into tabletop position.
- Repeat as per your Physiotherapist advice.
4Lumbar Flexion – Childs Pose
- Come into 4 point kneeling on a soft surface.
- Widen the knees to the width of the mat or as comfortable.
- Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat.
- Breathe deeply into the belly and relax the shoulders, neck and jaw.
- Sustain as advised by your Physiotherapist.
5Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.
6Plank [Shoulder Taps]
- Come to a kneeling position with your hands and knees on the ground. Your hands should sit directly under your shoulders and your knees under the hips.
- From this position you are going to take one hand off the floor towards to opposite shoulder.
- Touch the shoulder and return the hand back to the ground.
- Be careful of rotating through the back, trying to maintain our 4-point kneeling position.
- Repeat on the other side and complete as per physiotherapist instruction.
7Thoracic Rotation- Thread the Needle
- Start in four-point kneeling.
- Ensure your knees are under your hips and your hands are underneath your shoulders.
- Ensure your back is flat to start and do not allow your rib cage to drop.
- Do not lock your elbows out.
- Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
- Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
- Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
- Complete as per Physiotherapist guidelines.
2 sets = 1 set on each side
8Arm & Leg Extension
- Come into 4-point kneeling, slowly extend the opposite arm and leg.
- Avoid shifting the pelvis side to side or arching through the lower back.
- Reach long through the finger tips and toes.
- Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
- Lower both limbs simultaneously to the mat.
- Repeat on the opposing side or repeat as per Physiotherapists guidelines.
9Shelf Exercise
- Place your looped band around both wrists.
- Keeping your elbows by your side and press your wrists away from each other.
- Keep the tension on the band as you slowly bring your hands forwards and away from your body up to shoulder height.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
10Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.