Stretches
Knee Hugs & Knee Rolls
Knee hugs and knee rolls stretches are frequently employed in rehabilitation to enhance flexibility and mobility in the lower back, hips, and legs.
Figure 4 Stretch
The figure 4 stretch is commonly utilized in rehabilitation to target the hip and gluteal muscles. By crossing one ankle over the opposite knee and gently pressing the crossed knee away from the body
Pelvic Tilts Exercise
A simple yet powerful way to activate your deep core and improve pelvic awareness — starting with crook lying, then progressing to sitting.
Exercises
Marching on the Spot Core Exercise
Start with Marching in Crook Lying to activate deep core muscles, then progress to Marching in Bridging for added glute and pelvic stability challenge.
Heel Glides Core Exercise
Heel Glides are a gentle but effective core activation exercise — ideal for early-stage rehab or learning to control your pelvic stability.
Segmental Bridging Exercise
Segmental bridging exercises are utilized in rehabilitation to target core activation and endurance. By isolating segments...
Deadbug Exercise
This progression targets core stability and coordination while keeping your spine supported.