Pelvic mobility training is performed daily for the first 14 days, then at least 4 times a week until an effect is reached of lessened pain, better control and improved balance. Then you can use the program preventively 1-4 times per. week.
You must do the exercises in the program as optimally as possible, although there may be exercises that may be difficult due to pain at the start of the course. In that case you should train to, but not over the pain limit. If the pain is severe an exercise can be changed slightly or completely omitted during the first days until the condition has become better. It is important that you accept some pain during exercise, however pain should not continue when the exercise stops.
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 your hips on the mat and let your back stretch backwards.
Hip and back rotation mobilization – 2 x 15 times to each side, with 60 sec. break.
Back and shoulder mobilization sweep – Try to keep elbow and hand in contact with the ground throughout the sweeping exercise. Do this 2 x 10-60sec. The break between each exercise should be 30-60sec.
Front chain stretch – Stretch for 40-120sec. per side.
Back chain stretch – Stretch for 40-120sec. per side.
Hip backside stretch – Stretch for 40-120sec. per side.
Legs to breast mobilization – 2 x 15 times to each side, with 60 sec. break.
Split mobilization – 2 x 15 times to each side, with 60 sec. break.
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