1Prone Lying to Elbow Prop Extension
- Begin by lying flat on your stomach with your hands under your head.
- Slide your arms so your forearms are on the floor with elbows bent and in line with your shoulders, palms facing down.
- Gently lift your upper body by pressing through your forearms, allowing your lower back to extend. Your pelvis and hips should remain in contact with the floor.
- Relax your lower back and buttocks; let your spine sag naturally without engaging these muscles forcefully.
- Keep your head in a neutral position, avoiding excessive extension of the neck.
- Maintain the elbow-supported position, breathing normally throughout.
- Hold/maintain as prescribed by your physiotherapist.
push up and back down but doesnt push past pain or hold
2Lumbar Rotation
- Lie on your back with your knees bent so your feet are flat on the ground.
- Keeping your knees together, gently rock them to one side.
- Simultaneously look the other direction from where your knees are falling.
- Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
3Hip External Rotation
- Begin by lying on your back (supine) with your knees bent and feet flat on the ground, about hip-width apart.
- Place a looped theraband just above your knees to add resistance.
- Keep your pelvis neutral and your core gently engaged to prevent any excessive arching of the lower back.
- Keeping one leg still, slowly move the other knee outward, creating tension in the theraband. Your foot should remain flat on the ground as the knee moves.
- Stop once you feel the contraction in your outer hip or glute and avoid letting your pelvis roll or tilt.
- Slowly return your moving leg to the starting position in a controlled manner.
- Repeat the movement on the same leg or alternate sides, depending on your physiotherapist’s recommendation.
- Complete repetitions as prescribed by your physiotherapist.
Engage your pelvic floor
4Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
5Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
engage the pelvic floor muscles first