Pelvic Tilts
Lay flat on back with knees bent. Tighten stomach muscles and at the same time, lower back down into bed. Hold for 5 seconds and relax.
Single Knee to Chest
Lay flat on back with knees bent. Grab behind one leg and slowly pull towards chest. Hold for 5 seconds and slowly return to starting position.
Double Knee to Chest
Lay flat on back with knees bent. Grab behind both legs and slowly pull towards chest. Hold for 5 seconds and slowly return to starting position.
Abdominal Crunches
Lay flat on back with knees bent. Tuck chin into chest with both hands out in front. Slowly curl upper body forward until shoulders clear bed. Hold for 5 seconds and slowly return to starting position.
Prone Extension on Elbows
Lay flat on stomach with elbows bent next to body. Slowly push upper body up onto elbows. Hold for 5 seconds and slowly return to starting position.
Prone Extension on Hands
Lay flat on stomach with elbows bent next to body. Keep hips down and only use arm muscles. Slowly push upper body up onto hands. Extend to the point of pain. Hold for 5 seconds and slowly return to starting position.
Hamstring Stretch
Lay flat on back with knees bent. Grab behind injured leg and pull towards chest. Slowly straighten leg until a stretch is flat behind the leg/knee. Hold for 5 seconds and slowly return to starting position.
