1Bridge [Staggered]
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Position the feet in a staggered position with the target foot closest to you.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
Each side.
2Dead Bug
- Lie on your back with knees bent up.
- Bring one leg up into tabletop position while also raising the opposite arm to point to the ceiling.
- Lower both your arm and leg.
- Repeat on the opposite side.
- Make sure your core is engaged throughout the movement.
Each side.
3Deadbug
- Lie on your back with knees bent up.
- Slowly one leg at a time bring your legs into tabletop position.
- Extend both arms to the ceiling directly in front of your chest.
- Extend opposite arm and opposite leg away from your trunk breathing out as you do.
- Bring the arm and leg back to the start point while breathing in.
- Repeat on the opposite side or as prescribed by your Physiotherapist.
Each side.