1Transversus 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.
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.
3Lumbar Rotation Stretch
- Lie on your back with the arms extended in a ‘T’ formation.
- Lift one knee up so it aligns with the hip joint.
- Using the arm on the opposing side, draw the knee towards the floor.
- Maintain contact with the shoulders and the ground.
- Take the head to the opposite direction of the knee.
- Sustain this stretch as per your Physiotherapist guidelines.
- Repeat on the other side.
4Gluteal Stretch
- Come into a lying position on a comfortable surface such as a mat.
- Bend the knee of the affected limb as you take the ankle to the opposite knee.
- Ensure the knee stays away from the trunk.
- To intensify the stretch further, draw the chest towards the leg using either the hands or a towel.
- Sustain this stretch as per Physiotherapist’s guidelines.