Options

Abdominal Crunch -- Crossed Arms With Rotation

  • Lie on back with knees bent and arms crossed over chest
  • Tighten stomach muscles, lifting head and upper back off of surface while rotating upper body toward one side
  • Return to starting position and repeat to opposite side
Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s

Alternating Arm/Leg Lift in Prone

  • Lie on stomach with pillow under hips
  • Straighten both arms overhead
  • Slowly lift arm and opposite leg
  • Return to starting position
  • Repeat with opposite side
Sets: 2
Reps: 10
Sessions: 2 Everyday
Resistance: None
Hold Time: 5s

Wall Slide

  • Stand with feet shoulder width apart, back flat against wall
  • Slowly lower body to 90 degree knee angle, then return to standing
  • Repeat as instructed
Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s

Hamstring Stretch in Doorway

  • Lie on back in doorway
  • Extend leg up and place heel on doorway
  • Extend opposite leg on floor
  • Hold and repeat as instructed
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s

Piriformis Stretch in Supine

  • Lie on back
  • Cross ankle over top of opposite knee
  • Reach with arms and pull bottom leg towards chest until you feel a stretch
  • Repeat as instructed
Sets: 2
Reps: 3
Hold Time: 5s

Pelvic Bridging

  • Lie on your back with knees bent to 90 degrees
  • Squeeze your buttocks muscles lightly, then lift hips off floor about 5 inches
  • Do not tilt pelvis forward or backwards throughout exercise
  • Repeat as instructed
Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s