The program includes mobility and stability training and should be completed until you have been painfree for 3 months. This is done by completing the program 1-3 times per. day until you have been free of pain and problems for 1 month. After this you should continue the program for 3-5 times a week until you have been pain- and problem-free for 3 months.

The program should be completed by doing 2-4 repetitions of each exercise. This is best done by going through all the exercises once, and then starting from the beginning for the next set.

Hands and knees leg extension – 10-20 repetitions per side. The focus is to keep the body and especially the back and hips stable while the foot is carried back and forth in contact with the ground.

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. break.

Standing back muscle energy technique – Find a 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 into a new maximum stretch and repeat the exercise 3-5 times.

Front hip stretch with rotation and foot lift – 2 x 30-60 sec. per leg, the break between each stretch should be 30-60 sec.

Standing thigh muscle energy technique – Pull the leg to maximal stretch of the thigh, exert pressure with the foot against the hand for 7 sec. without any visible movement (i.e. a calm pressure held by the hand). Then move or pull the leg into a new deeper maximum stretch. Repeat 3-5 times.

Front chain stretch – Stretch for 40-120 sec per side.

Back chain stretch – Stretch for 40-120 sec per side.