Rehab strength training
The program should be completed with 2-4 repetitions of each exercise. This is best done by doing all exercises once and then starting over with a new set.
Pelvic drainage – do the exercise for 10-20 repetitions per set.
Back worm – 10-30 sec. Focus on side shifting, rotation and lifting the hips.
Hamstring pelvic lift on exercise ball – 10-15 repetitions, IMPORTANT: At the initial stage of the injury period you should do the exercise statically by lying with stretched legs on the ball 10-20 seconds at a time. When it becomes possible to move without pain, you begin to make small pulls with the back of the thigh (hamstring). And from here you are going to work on the exercise until completion.
Crunches – 10-15 repetitions per set.
Briefcase deadlift – 10-15 repetitions per set. Se more about the technique here.
Standing inwards movement – 10-15 repetitions per side.
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