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PHYSIOTHERAPY EXERCISE
Recommended Exercise - Standing Side Bend
Position : Stand
Stand with feet 14-16 inches apart and elevate the arms to 90 degrees by the side.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe in, side bend on one side as if trying to touch the hand to foot on the same side. Feel for the stretch on the side of the elevated arm. Hold. Breathe in, straighten back to starting position.Exercise Video
Recommended Exercise - T-Sit Hip Clocks On Gym Ball
Position : Sit
Sit on the gym ball with feet on the floor and hips-knees bend to 90-90 degrees, elevate the arms by the side to 90 degrees.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, move the hips in clockwise direction without moving the feet. Repeat in anti-clockwise direction.Exercise Video
Recommended Exercise - Deadlift using Gym Ball and Dumbbell
Position : Stand
Stand with feet hip width apart, elevate the arm to 10 degrees forward and hold the gym ball along with dumbbell in each hand.
Form & Movement
Maintain chin tuck, core set and blades set. Breathe out, gently bend forward from the hip towards the floor such that back is parallel to the floor. Breathe in, squeezing the buttocks straighten the back to starting position. Repeat.Exercise Video
Recommended Exercise - Superman
Position : Prone
Lie on the stomach with feet straight forward, elevate the arms overhead.
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