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PHYSIOTHERAPY EXERCISE
Recommended Exercise - Bird-Dog
Position : Q-ped
Q-ped position such that wrists under the shoulders and knees under the hips.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, elevate alternate hand and leg. Breathe in, back to starting position. Repeat alternately.Exercise Video
Recommended Exercise - Long Sit Bridge With Leg Lift
Position : Supine
Sit with legs straight forward, hands placed behind the hips.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the buttocks off the floor such that trunk, hips and knees are in line. Lift one leg off the floor. Breathe in, lower the leg and lift other leg towards the ceiling. Repeat by alternating the leg lifts.Exercise Video
Recommended Exercise - Forward V Step with Theraband
Position : Stand
Stand with feet hip width apart, toes pointing forward, loop the theraband above the ankles and arms by the side.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor keeping the knee straight and place it diagonally forward at 45 degree angle pulling the band. Breathe in, back to starting position. Repeat.Exercise Video
Recommended Exercise - Gym Ball Back Bend
Position : Sit
Sit on the gym ball such that hips-knees bend to 90-90 degrees and arms by the side.
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