The program should be repeated for 2-4 sets of each exercise and be implemented 2-5 times per week. We advise doing all exercises once and then starting over with a new set.

In the rehab programs, RM will be used indicating Repetition Max (RM) as terminology for the amount of weight that should be added. 10RM is the weight you can lift 10 times and only 10 times. Can you lift a weight 20 times it’s your 20RM. It is also possible to work with a weight of 20RM, while only choosing to do 10 repetitions.

Pelvic drainage – 10-20 repetitions per set

Back worm – 30-60 sec. Focus on rotating and lifting and shifting the hips/pelvis to the sides.

Hamstring pelvic lift on exercise ball – 10-20 repetitions

Crunches – 10-20 repetitions

Briefcase deadlift – use 12-20RM for 12-20 repetitions. Read more about the technique here.

Rehabilitation training for the injury

Rehab Mobility and Stability – Rehab Strength Training