1. Bridge – Staggered
- Come into a lying position on the mat with the hand 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
2. Heel-Toe Tap
- The positioning is as above ‘tandem walking’
- Prior to placing the foot down, tap the heel in front of the toes and then tap the toes behind the heel of the standing leg
- Move the foot then in front of the standing leg and repeat on the opposing side
- Continue along the line moving slowly
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3. Oblique Crunch
- Come into lying with your knees bent, heels in line with sit bones and shoulders relaxed.
- Tilt your pelvis up to your chin to imprint your lumbar spine and move in the opposite direction to create an arch through your lower back.
- Find the middle ground between these two positions.
- Inhale and take one hand behind the head for support.
- Exhale and slide your head and shoulder blades off the ground as you come up and rotate to the opposite hip bone.
- You should feel this through your side abdominals.
- Inhale to lower and exhale to repeat.
- Repeat as per Physiotherapists guidelines.
4. Big Toe Extension
- Position the feet firmly on the ground directly underneath the knees
- Elevate the big toe to the roof and slowly lower back to the ground
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