Stability and mobility
The program should be completed with 2-4 sets of each exercise. This is best done by doing all exercises once and then starting over with a new set.
Foam roller on the buttock – Roll for 30sec. or until the pain abates.
Foam roller on the back – Roll for 30sec. or until the pain abates.
Foam roller on the side of the back – Roll for 30sec. or until the pain abates.
Standing side stretch – Continue the exercise for 2 x 60sec. with 2 min break in between. The focus during the exercise is that only a side bend is performed. (See above)
Hip Stability with Foot Lift – Continue the exercise for 2 x 4 minutes with 2 min break in between. The focus is as before on the back and neck that is made long, breathing and keeping the back stable with no movement. (See above)
Back stretch mobilization – 2 x 15 times, with 60 sec. break. Keep your hips on the ground and let your back stretch backwards.
Hip and back rotation mobilization – 2 x 15 times to each side, with 60 sec. pause.
Back and rib mobilization – 2 x 15 times to each side, with 60 sec. pause. The focus is to rotate as much as possible while pulling in the ribs.
Standing back mobilization – 2 x 15 times to each side, with 60 sec. pause.
Standing back-hold with arm swing – 2 x 15 times to each side, with 60 sec. pause.
Lying Stability Crossing – 2 x 15 times to each side, with 60 sec. pause. The focus is as in exercise 1 to make the neck and back long, find the right breathing and push out the stomach. While holding the breath, the arm and leg moves out of the cross, but no further than it can be held without pain. IMPORTANT! There must be no movement in the back. If the back is moving it is a sign that the legs and arms are carried too far out in the crossing.
Hands and knees leg extension – 10-20 repetitions per side. Focus on keeping the body and especially the back and hips stable while the leg stretches back and forth in contact ground.
Front chain stretch – Stretch for 40-120sec. per side.
Back chain stretch – Stretch for 40-120sec. per side.
Strength Program
The program should be completed with 2-4 sets of each exercise. This is best done by doing all exercises once and then starting over with a new set.
Pelvis drainage – 10-20 repetitions per. set.
Back worm – Continue for 10-30 sec. The focus is to side shift, rotate and lift the hips.
Back stretch with shoulder focus – 10-20 repetitions per set.
Side pelvic lift – 10-30sec. per side. Can alternatively be done on the knees to make easier.
Crunches – 10-20 repetitions per set.
Brieftcase deadlift – 10-20 repetitions per set. See more about the technique here.
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