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Exercises

Resisted rotation

Sit on a ball with your feet and knees together. Breathe with your diaphragm and keep your inner unit activated.

Single arm/leg lift

Sit on a ball with your feet and knees together. Breathe with your diaphragm while keeping your inner unit activated.

Body twist with heels lifted

Sit on a ball with your feet and knees together. Lift your heels while breathing with the diaphragm.

Up on toes arm lift

Sit on a ball with your feet and knees together. Lift your heels while breathing with the diaphragm and keeping your inner unit activated.

Feet together arm lift

Sit on a ball with your feet and knees together. Breathe with the diaphragm and your inner unit activated.

Bent knee fall out with leg up

Lie on your back with knees bent and your feet flat, and your hands resting on your hip bones.

Bent knee lift

Lie on your back with your knees bent and your feet flat and your hands resting on your hip bones.

Bent knee fall outs

Lie on your back with your knees bent and your feet flat and your hands resting on your hip bones.

Inner unit activation

Lie on your back with your knees bent and your feet flat. Rest your hands on your abdominals just inside your hip bones.

Diaphragmatic Breathing

Lie on your back and place one hand on your upper chest and the other hand on your stomach between your navel and the bottom of your ribs. Inhale drawing the air to the bottom of the lungs first. You should see your stomach rise under your hand. The upper chest should fill with air last. Place your hands on either side of your lower ribs. As you inhale, draw the air to the bottom of your lungs first. You should feel your lower ribs pushing your hands out to the side. Try not to let the up...

Obliques on the ball

With your feet braced in a split stand against a wall, lie with your left side over the stability ball.

Abdominal curls (Ball)

Sit on a ball and walk your feet forward until you are slightly reclined (as advised by your Physical Therapist at Active Life & Sports Physical Therapy.

Abdominal curls (Floor)

Lie with your knees bent and your feet flat. Cross your arms over your chest or rest tem gently on either side of your head.

Lower fibres of traps

Stand facing a pulley system or resistance band with one handle in each hand.

Cobra

Stand facing a pulley system or resistance band with your arms straight and one handle in each hand.

Postural muscle balancing

Stand with your back against the wall and your arms at 30°.

Standing combined movements

Slide the right arm down the back of the right leg as your spine bends slightly backwards and to the right.

Standing side flexion

Stand with your arms at your sides. Slide the right arm down the right leg as your spine bends to the right.

Knee to chest stretch

Lie on your back, bring your right knee up towards your chest allowing your low back to press into the ground as your spine curls.

Bridge Exercise with alternating leg lift

Important Note: This material is provided by Active Life & Sports Physical Therapy for information purposes only. Do not begin exercising before obtaining a consultation and examination with Active Life & Sports Physical Therapy or your physician

Bridge Exercise

Important Note: This material is provided by Active Life & Sports Physical Therapy for information purposes only. Do not begin exercising before obtaining a consultation and examination with Active Life & Sports Physical Therapy or your physician
Sample