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.
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.
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.
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.
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.
