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PHYSIOTHERAPY EXERCISE
Recommended Exercise - Q-ped Hip Extension with Knee Flexed
Position : Q-ped
On 4s such that knees under the hips and hands under the shoulders.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, keeping the knee bend to 90 degrees, kick up towards the ceiling. Breathe in, lower the leg to starting position. Repeat.Exercise Video
Recommended Exercise - Core Set
Position : Supine
Lie on the back with feet on the floor and knees bend to 90 degrees, arms crossed over the chest.
Form & Movement
Maintain chin tuck and blades set. Breathe out, pull the belly button towards the spine as if flattening the back and touching the floor. Hold. Breathe in, back to starting position.Exercise Video
Recommended Exercise - Gym Ball Heel Slide
Position : Sit
Sit on a gym ball with feet on the floor such that hips-knees are bend at 90-90 degrees, arms crossed over the chest.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, slide one heel forward on the floor. Breathe in, slide the heel back to starting position. Repeat and alternate the legs.Exercise Video
Recommended Exercise - Mini T Side Bend On Gym Ball
Position : Sit
Sit on the gym ball with feet on the floor and hips-knees at 90-90 degrees, hands behind the head with elbows pointing away from each other.
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