1Pelvic Tilts [Anterior / Posterior]
- Come into a seated position either on a chair or Swiss ball.
- From here the first movement is an anterior tilt – bringing pelvis forward, creating a slight arch in the lower back.
- From here the pelvis is moving posteriorly – tucking tail bone under.
- Repeat as per physiotherapist guidelines.
2Bridge [Segmental]
- Push through your feet to lift your bum up in the air.
- When lowering down, try to roll your spine down one segment/vertebrae at a time.
- This is a great way to re-introduce flexion/bending in a safe and comfortable position.
3Toe Taps [Switches]
- Begin by laying on your back with your knees bent and engage abdominal muscles by drawing the belly button towards the spine.
- Lift one leg into the tabletop position.
- As your lower this leg, raise the opposite leg into tabletop position.
- Repeat this movement by continuing to swap your legs.
- Maintain your abdominal contraction and neutral pelvic position throughout.
Make sure to squeeze the million dollars under the base of your spine (don’t let the arch get any bigger) and don’t forget to breathe!