Rehab Stability and Strength Training Medium-Heavy should be done by itself 2-5 times per week or combination with the program easy-medium. You are advised to continue the program until you have been symptom free for 3 months.
Focus of the training is to have quality in all exercises, rather than to complete the exact amount of repetitions. At the same time, the goal is to make it difficult enough that you push yourself in the 15 repetitions every time. Therefore, it may be necessary to have different tightness of the elastics.
Pelvic drainage – 3 x 15 repetitions.
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.
Cross-stomach with ball press – 3 x 15 repetitions with 60 sec. break per side.
Side Lift on Elevation – 3 x 15 repetitions with 60 sec. break. per. side, if the exercise is too easy it is recommended to make the exercise more difficult, rather than increase the number of repetitions. For ex. by putting the foot on a stool or putting your weight on the hip.
Cross Lifting with pull – Complete the exercise with 3 x 15 repetitions with 60 sec. break per side.
One leg death lift with pull – 3 x 15 repetitions with 60 sec. break per side.
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