The program should include 2-4 sets of each exercise and implemented 3-4 times per week. We advise doing all exercises once and then starting over with a new set.
Hip stability with Foot Lift – Continue for 2 x 4 minutes with 2 minutes break in between. The focus is on making the back and neck long, on breathing and maintaining stability with no movement in the back. (See above).
Back stretch mobilization – Do this 2 x 15 times, with a 60 sec. break between. Keep your hips on the ground and let your back stretch backwards.
Hip and back rotation mobilization – Do this 2 x 15 times to each side, with 60 sec. pause.
Back and rib mobilization – Do this for 2 x 15 times to each side, with 60 sec. break. The focus is to rotate as much as possible while pulling in the ribs.
Standing back mobilization – Do this 2 x 15 times, with 60 sec. pause.
Standing back-hold with arm swing – Do this 2 x 15 times, with 60 sec. break.
Supine Stabilizing Cross-lift – 2 x 15 times per. side, with 60 sec. break. The focus is as in exercise 1 to make the neck and back long, find the right breathing and inhale deeply expanding the abdomen. While holding the breath, the arm and leg move opposite into the cross, but no further than can be held without pain. IMPORTANT! There must be no movement in the back. If you sense that your back is moving off of the floor, then try not to stretch the arm and leg as far out.
Hands and knees single leg extension – 10-20 repetitions per side per set.. Focus on keeping the body, especially the back and hips stable while the leg moves back and forth maintaining contact with the floor.
Front chain stretch – Hold 20-40sec. per side, once you feel a stretch, be sure to hold the position to maintain the stretch.
Back chain stretch – Hold 20-40sec. per side, once you feel a stretch, be sure to hold the position to maintain the stretch.
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