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