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
Hold Time: 5s

Trunk Extension in Prone

• Lie on stomach with pillow under hips and belly button
• Lock hands behind back
• Lift upper body off surface
• Return to starting position

Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s

Alternating Arm/Leg Lift in Quadruped

• Assume hands and knees position
• Slowly lift one arm and opposite leg
• Keep stomach tight and back and neck straight
• Return to starting position

Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s

Bridging with Leg Extension

• Lie on back with head supported and knees bent
• Draw belly button toward spine, tightening stomach muscles
• Raise hips off of surface
• Extend one knee while keeping hips raised and pelvis level

Sets: 2
Reps: 10
Sessions: 2 Everyday
Hold Time: 5s