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| These exercises must be performed under the instruction of a licensed therapist in conjunction with physical therapy care to minimize chance of injury.
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PELVIC TILTS
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• Start by lying on your back with knees bent and feet flat on the table
• Tighten your stomach
• Think of pulling your belly button straight down into your spine
• Flatten your back against the mat, bed or floor
• Hold for 5 seconds
• Move back to starting postition and relax stomach muscles
BRIDGING
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• Start by lying on your back with knees bent and feet flat on the table
• Tighten your stomach
• Think of pulling your belly button straight down into your spine
• Flatten your back against the mat, bed or floor
• Raise your buttocks off the mat, bed or floor
• Hold for 5 seconds
• Lower yourself slowly down to starting position
• Relax stomach muscles
PELVIC TILTS WITH MARCHING
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• Start by lying on your back with knees bent and feet flat on the table
• Tighten your stomach
• Think of pulling your belly button straight down into your spine
• Flatten your back against the mat, bed or floor
• Raise one leg up while holding your stomach tight
• Lower the leg to starting position
• Repeat with opposite leg
• Relax stomach muscles
BRIDGING WITH LEG EXTENSION
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• Start by lying on your back with knees bent and feet flat on the table
• Tighten your stomach
• Think of pulling your belly button straight down into your spine
• Flatten your back against the mat, bed or floor
• Raise your buttocks off the mat, bed or floor
• Straighten right leg and lift to level of left leg
• Slowly bring leg back to original position and repeat with opposite leg
• Relax stomach muscles
PRONE PLANK
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• Start on your stomach with upper body supported on forearms
• Lift your stomach off the floor onto your forearms and toes
• Keep your back straight not allowing your hips to sag toward the floor
SIDE PLANK
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• Start on L/R side with upper body supported on forarm
• Lift body up off floor onto your forearm and feet
• Keep your body straight not allowing your hips to sag toward the floor
PRONE ARM-LEG LIFTS
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• Start on your stomach with your arms in front of you
• Tighten your stomach
• Lift right arm and left leg
• Return to start position
• Lift left arm and right leg
