Rehab 1 is completed for the first 2 days, and for 4 days in special cases after rehab 2 commences. You must do the exercises in the program as optimally as possible, though there may be exercises that may be difficult due to pain at the start of the course, but it is important to try and accept one’s pain. As there are exercises without much movement in the area it will not worsen the injury. The program will be implemented 2-4 times a day depending on pain and ambition. When you can do the exercises without pain, while the injury may only get sore, it will be time to go to Rehab 2.
Diaphragm Respiration – Lying 3-5 minutes focusing on breathing into the stomach and NOT in the chest. The hand on the stomach must therefore move up and down while the hand on the chest is relatively calm.
Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:
- Make the neck and back long, imagine someone pulling your hair.
- Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
- While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.
IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.
Resting position – Stay > 2 min. Do this towards the pain free side.
Lying leg lift – Continue for 3-20min to create circulation and movement in the discus area.
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