The program includes mobility, stability and strength training for your injury and should be completed for 1-3 months depending on progress. You should be painless during exercises, and most of your daily life. This is done by implementing the program 1-2 times a day. When you feel strong and painless you should use the program preventively 2-4 times per. week.
The program should be conducted with a focus on quality in all exercises, i.e. keeping your back and other joints in the body stable during movement. Our advice on repetitions is therefore a guide for you to work towards. However, if you feel a fatigue or a falling out of the back on the 6th repetition, you should take a break and check the quality of the exercise, rather than making 15 repetitions.
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.
Back stretch mobilization – 2 x 15 times, with 60 sec. break. Keep the hips on the ground and let the back stretch backwards.
Hip and back rotation mobilization – Do this 2 x 15 times to each side, with 60 sec. pause.
Standing back muscle energy technique – Find the max stretch on your back. From here, push your back against the opposition of your hands without any visible movement. (Imagine trying to straighten up, but being held back by the hands). After 7 sec press slightly into a new maximum stretch. Repeat the exercise 3-5 times.
Move back and forth mobilization – 30-90sec.
Back side mobilization – 30-90sec.
Lateral leg lift – 2 x 15 repetitions per side, the break between each exercise should be 60sec. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increase the number of repetitions. For ex. by moving the leg around in circles while it is lifted.
Back stretch with shoulder focus – 2 x 15 repetitions, the interval between each exercise should be 60sec.
Back worm – Continue for 30-90 sec. The focus is to side shift, rotate and lift the hips, if it is too difficult then start with lift and side shift, and add rotation on later.
Pelvic drainage – 2 x 15 repetitions, the interval between each exercise should be 60sec.
Crunches – 2 x 15 repetitions, the interval between each exercise should be 60sec.
Pelvic side lift sit-up – 2 x 15 repetitions, the interval between each exercise should be 60sec.
Leg stretches on ball – 2 x 15 repetitions, the interval between each exercise should be 60sec. The focus is to keep the body and especially the back and hips stable while the foot is moved up and down in contact with the ground.
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