Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest
Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out spine
Cat Stretch On floor on hands and knees Let head relax down, suck stomach muscles in toward spine and arch spine up
Lumbar Extension 1/2 Lying on stomach, use elbows and hands to raise upper body off the floor keeping pelvis in contact with the floor Keep buttocks relaxed and allow back to sag
Lumbar Extension Full Lying on stomach, using your arms, raise upper body off the floor keeping pelvis in contact with the floor Keep buttocks relaxed and allow back to sag
Abdominal Hollowing Tighten stomach in as if to be bringing belly button to the spine. Bottom of rib cage should be flush with Abs. Hold for 10 seconds Should feel stomach muscles tighten 2 inches inside pelvic bone 3 Sets of 10 reps with 2 seconds between each rep and 30 second rest between each set Can also be performed seated or standing
Pelvic Tilts Supine Lying on back, knees bent, feet flat on the floor Slowly rock pelvis backward to press small of back into the floor Then slowly rock pelvis forward to push sacrum into floor allowing back to arch 3 Sets of 10 reps with 2 seconds between each rep and 30 second rest between each set Can also be performed seated or standing LEVEL 1
Dead Bug Lying on back with feet in the air, knees bent to 90 degrees and arms straight up in front. Slowly straighten one leg out and raise the opposite arm over head to the floor Maintain abdominal hollowing 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Bridge Lie on back with knees bent and feet flat on the floor From a pelvic tilt position and maintaining abdominal hollowing, squeeze buttocks and slowly raise pelvis off the floor Shoulder blades should remain on the floor 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Bridge March Holding a bridge position, maintain pelvic tilt and abdominal hollowing Slowly raise one foot off the floor keeping pelvis level Alternate 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Bridge Leg Extension Holding a bridge position, maintain pelvic tilt and abdominal hollowing Slowly raise and extend one leg out until it is straight, keeping pelvis level Alternate 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Leg Extension Quadriped On hands and knees, maintain abdominal hollowing and keep back flat Extend one leg behind until parallel with floor Alternate 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Bridge on the Ball with Marching From a bridge position, keep pelvis stable and maintain abdominal hollowing Slowly raise one foot off the floor as if to march Return to floor and repeat with opposite leg 10 reps on each leg with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Bridge Supine on Ball Lying on back with heels on ball and knees straight Press heels into ball and squeeze buttocks to raise pelvis and low back off the floor Keep shoulder blades on the floor 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Back Extensions on Ball Lying on stomach over the gym ball, place hands on upper back Raise upper body until shoulders are level with hips (rib cage just off the ball) Squeeze buttocks and push pelvis into ball 10 reps with 2 second rest between reps Hold at end point for 4 seconds 3 sets with 30 second rest between each set
Cross Crawl Standing Standing, bring one hand to opposite knee, meeting in the mid-line Return to starting position and alternate
Pelvic Tilts on the Ball Sitting on the gyminic ball perform a pelvic tilt
Sit and Bounce on the Ball Maintain perfect posture in a controlled bounce
Cross Crawl Behind Body Standing, bring one hand behind the body to touch opposite foot Return to starting position and alternate
March Seated on the Ball Maintain perfect posture and march Bouncing may be added later
A-P Rock Keeping fingertips on a chair or wall for support, step onto board with one foot. Keeping eyes straight forward raise opposite foot onto board With control slowly rock back and forth
Lateral Rock Keeping fingertips on a chair or wall for support, step onto board with one foot. Keeping eyes straight forward raise opposite foot onto board With control slowly rock side to side
Cross Crawl Seated on Ball Sitting tall on ball, with control, raise one arm overhead while at the same time raising opposite knee
SPECIFIC POSTURAL EXERCISES Head Retraction - Seated Sit straight in a chair Contract neck muscles and hold for 10 seconds Rest for 5 seconds 10 reps for 3 sets
SPECIFIC POSTURAL EXERCISES Head Retraction - Standing
Traps Standing Standing tall, grasp wrist of side to be stretched behind the back and bring across body to the opposite side Turn head toward the side to be stretched and tilt away
Levator Scapula Turn head 45 degrees to one side and flex head forward Keep shoulders down and back Feel stretch in back and lower neck
SCM Ball Lying on back on ball with head supported, turn head to one side as far as comfortable Keeping head turned, walk body up so that the head gradually hangs over the edge of the ball
QL Side Bend Standing or sitting Slowly bend to one side without rotating, bringing one arm overhead Support upper body with opposite hand on hip
GLUTEUS MEDIUS Stretches
Glutes/Priformis Sitting tall, legs out in front Cross one foot over the opposite leg and hug bent knee toward chest while turning upper body Maintain tall posture
Piriformis Knee to Chest Sitting on floor with legs straight out in front Bend one knee to 90 degrees Grasp ankle with opposite hand and guide knee and ankle to chest
Piriformis Figure 4 Knee to Chest Lying on back, knees bent with feet flat on the floor Cross one ankle onto opposite knee Bring the knee (that is under the ankle) straight up towards the same side shoulder.