Logo My Exercises
Created by Christopher R. Schwenker, P.T.  Jan 27th, 2022
Total 8
PELVIC TILT - SUPINE

Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
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BRIDGE - BRIDGING

While lying on your back with knees bent, tighten your lower abdominal muscles, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
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SINGLE LEG BRIDGE

While lying on your back with your knees bent, extend one knee as shown.

Next, raise your buttocks off the floor/bed.

Try and maintain your pelvis level the entire time.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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POSTERIOR PELVIC TILT - QUADRUPED

Start in a crawl position with your shoulders over your hands and your hips over your knees.

Next, arch your low back and then flatten it r repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge
FIRE HYDRANT - QUADRUPED HIP ABDUCTION

Start in a crawl position and raise your leg out to the side as shown. Maintain a straight upper and mid back.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
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QUADRUPED HIP EXTENSION

Start in a crawl position and then extend your leg upwards at your hip as shown. Keep your knee bent at 90 degrees the entire time. Lower back down and repeat.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
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QUADRUPED ALTERNATE LEG - HIP EXTENSION

While in a crawling position, slowly draw your leg back behind you as you straighten your knee.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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QUADRUPED ALTERNATE ARM AND LEG WITH KNEE ELBOW TOUCHES "BIRD DOG ELBOW TOUCHES"

While in a crawling position, slowly lift your leg and opposite arm upwards. When returning your arm and leg down, do not touch the floor but instead touch your elbow to your opposite knee and lift and straighten them again. Then set them down on the floor. Next, perform on the other side and repeat.
Repeat 10 Times
Hold 2 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
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