In the program, you must do the exercises as optimally as possible. However, there may be exercises that at the beginning of the course can be difficult, due to pain. In that case, you should train too, but not over the pain limit, possibly. An exercise can be omitted for the first few days until the injury improves.

Hip stability with foot lift – Perform the exercise for 2 x 4 min. with 2 min break in between. The focus is as before on the back and neck which is made long, breathing and no movement in the back. (See above)

Back stretch mobilization – Complete  2 x 15, repetitions, the break between each exercise should be 60sec.  Keep the hip on the substrate and let the back stretch backwards.

Hip and back rotation mobilization – Perform the exercise 2 x 15 times to each side, with 60 sec. break.

Back and rib mobilization – Perform the exercise 2 x 15 times on each side, with 60 sec. break. The focus is to rotate as much as possible while pulling on the ribs.

Standing back mobilization – Perform the exercise 2 x 15 times, with 60 sec. break.

Standing backrest with arm swings – Perform the exercise 2 x 15 times, with 60 sec. break.

Horizontal stability cross – Perform the exercise 2 x 15 times per. page, with 60 sec. break. The focus is as in exercise 1 to make the neck and back long, find the right breathing and get fat. While holding your breath, move the arm and leg out into the intersection, but no further than it can be held without pain. IMPORTANT! There must be no movement in the back. If this happens, the legs and arms will move too far into the intersection.

Rear chain stretch – Perform the stretch 40-120sec. pr. side

Front chain stretch – Perform the stretch 40-120sec. pr. side.