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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 - Gym Ball Elbow-Foot Oblique Crunch
Position : Hook-lying
Lie on the back, hands behind the head with elbows away from each other and legs straight placed on a gym ball.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite foot by lifting the opposite leg straight off the ball. Breathe out, untwist and lower the leg on the ball and lower the upper trunk, shoulders and head on the floor. Repeat.Exercise Video
Recommended Exercise - Gym Ball Advance Twist And Straightening
Position : Sit
Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, arms elevated to 90 degrees by the side.
Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, bend forward through the hips and twist to either sides. Breathe in, untwist to centre, straighten the back to starting position. Repeat.Exercise Video
Recommended Exercise - Squat on 2 pillows
Position : Stand
Stand with 2 pillows in front,feet hip-width apart and toes pointing forward.
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