The program should be done with 2-4 sets for each exercise and 1-3 times per week. We advice doing all exercises once, and then starting over with a new set.
Pelvic drainage – Pelvic drainage -10-20 repetitions per set.
Back worm – 10-30 sec. The focus is to shift, rotate and lift the hip.
Back-stretch with shoulder focus – 10-20 repetitions per set.
Crossed side plank – Perform 10-30sec. per. side. Alternatively, can be done on the knees.
Stomach roll / Crunches – 10-20 repetitions per set.
Briefcase deadlift – 10-20 repetitions per set, with a weight you can lift 15-25 times. REMEBER to keep the back straight, avoiding any rotation or leaning towards the weight. Also, keep calves vertical. See more about the technique here.
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