Rehab stability and strength training easy-medium is carried out until you start to feel a positive effect from the program. When that happens, you are advised, if possible, to begin the pelvic rehab stability and strength training medium-heavy.
The focus of the training is to have quality in all exercises, rather than to complete the exact amount of repetitions. The program must be completed 4 times per week until you start to feel a positive effect of the program. From here you can vary between 2-5 times per week in combination with the medium-heavy program.
Pelvic drainage – 10-30 repetitions per side.
Back stretch with shoulder focus – 2 x 15 repetitions with 60 sec. break.
Side lying leg lift – 2 x 15 repetitions with 60 sec. break per side, if the exercise is too easy it is recommended to make the exercise difficult, rather than increase the number of repetitions. For ex. by moving the leg around in circles while it is lifted.
Back worm – Continue 30-90 sec. The focus is to keep elbows and knees close together while lifting the hips sideways and rotating 2-3 times to each side at a time.
Leg lift and pull on stomach – 2 x 15 repetitions with 60 sec. break.
Pelvic side sit-up – 2 x 15 repetitions with 60 sec. break.
Hands and knees leg extension – 2 x 15 repetitions with 60 sec. break. 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.
Side pelvic floor – 2 x 15 repetitions with 60 sec. break. The focus is to lie on the side, fill a “bulging stomach” where bowel and fluid are squeezed down into the pelvis. From here, tension of the pelvic floor is carried out by holding as though you were “holding back urine and stools at the same time”
Kneeling lunge ax – 2 x 15 repetitions with 60 sec. break per side. Focus is on keeping the body and especially the back and hips stable while stretching the elastic to the opposite hip.
Opposite stomach with inward movement – 2 x 15 repetitions with 60 sec. break per side.
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