In the program you must do the exercises as precise as possible. To ensure best results the program is to be done 3-4 times per week for a period of 1-3 months, after which it can be maintained at 1-2 times per week.

Hip Stability with Foot Lift – Do the exercise for 2 x 4 minutes with a 2 minutes break in between. The focus is on making the back and neck long, breathing and on 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.

Prone Stability Crossing – Do this 2 x 15 times per side, with a 60 sec. break between. The focus is as in exercise 1 to make the neck and back long and finding the right deep breathing which expands the abdomin. While holding the breath, the arm and leg move out of the cross, but no further out than is possible without pain. IMPORTANT! There must be no movement in the back due to legs and arms being carried too far into the cross.

Back chain stretch – finish the stretch 40-120 sec for each side.

Front chain stretch – finish the stretch 40-120 sec. for each side.

Neck and Shoulder Rotation Muscle Energy Technique – Turn the neck out into maximum rotation, use the hand on the chin to lightly counteract the rotation of neck back towards center for 7 seconds. After that, the neck is moved further out into a new maximum rotation. Repeat 3-5 times.

Neck and Shoulder Muscle Energy Technique – Turn the neck out into maximum lateral flexion, then push slightly against the hand with the head for 7 sec. Afterwards, the neck is extended to a new maximum side bend. Repeat 3-5 times.

Upper Back Stability Mobilization – Do this 15-30 times where the neck is raised to its maximum until tension between the shoulder blades is felt. The neck is then returned to initial position. OBS: It is important that the neck is made long so that there is no backwards bend in the neck.

Shoulder and upper back mobilization – Performed 15-30 times.