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PHYSIOTHERAPY EXERCISE
Recommended Exercise - Seated Side Stretch
Position : Sit
Sit on the gym ball with feet on the floor and hips-knees bend to 90-90 degrees, arms by the side.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe in, elevate the one arm overhead and side bend to the opposite direction of the arm elevated. Feel for the stretch at the side of the raised arm. Hold. Breathe out, move back to centre.Exercise Video
Recommended Exercise - Stand with Narrow Base of Support
Position : Stand
Stand next to the chair such that feet hip-width apart and toes pointing forward, rest a finger on back rest for balance/support.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touch each other and toes pointing forward. Maintain the balance and hold the position. Back to starting position.Exercise Video
Recommended Exercise - Knee Fore-Arm Side Plank
Position : Side-lying
Lie on one side with elbow under the shoulder and other hand on the waist, knees bend to 90 degrees.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that shoulder, trunk, hip and knees are in line. Breathe in, lower the buttocks towards the floor. Repeat.Exercise Video
Recommended Exercise - Abdominal Stretch
Position : Prone
On 4s such that hands under the shoulders and knees under the hips.
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