Extension

Icon demonstrating Plank with text below saying Plank

Plank

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Plank

  1. Lie face down on a mat or floor resting on your forearms. Your elbows should be at 90 degrees
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your toes and resting on your elbows
  4. Keep your core tight to prevent your buttocks from sticking up in the air or your back sagging
  5. Hold the position
  6. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Modified-Plank with text below saying Modified-Plank

Modified Plank

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Modified Plank

  1. Lie face down on a mat or floor resting on your forearms. Your elbows should be at 90 degrees
  2. Tighten your core which is the area around your abs/hips
  3. Bend your knees
  4. Push off the floor, raising up onto your knees and resting on your elbows
  5. Keep you core tight to prevent your buttocks from sticking up in the air or your back sagging
  6. Hold the position
  7. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Side-Plank with text below saying Side-Plank

Side Plank

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Side Plank

  1. Lie on either side on your forearm with your legs straight
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your feet and forearm until your body is exactly in a straight line
  4. Keep you core tight to prevent sagging
  5. Hold the position
  6. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Modified-Side-Plank with text below saying Modified-Side-Plank

Modified Side Plank

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Modified Side Plank

  1. Lie on either side on your forearm with your knees bent
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your knees and forearm until your body is exactly in a straight line
  4. Keep you core tight to prevent sagging
  5. Hold the position for the suggested time
  6. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Calf-Stretches with text below saying Calf-Stretches

Calf Stretches

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Calf Stretches

  1. Place your hands on the wall
  2. Putting your weight on one leg, extend the other leg behind your body, keeping both heels on the floor
  3. Lean forward, bending the front leg, until you feel a gentle stretch in the calf of the rear leg
  4. Hold the position
  5. Repeat for both sides

Icon demonstrating Bird-Dog with text below saying Bird-Dog

Bird Dog

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Bird Dog

  1. Kneel on the floor with your hands firmly placed about shoulder width apart and your knees hip width apart
  2. At first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee
  3. When ready point your arm out straight in front and extend the opposite leg to the rear
  4. Alternate sides
  5. Complete the necessary repetitions as prescribed by your clinician

Icon image of a seated person with the text Adductor Stretch Seated below

Adductor Stretch – Seated

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Adductor Stretch – Seated

  1. While seated, bend your knees drawing your ankles up as close to your buttocks as possible
  2. Put the soles of your feet together while lowering your knees outward to stretch the inside of your thighs
  3. Hold your ankles while applying downward pressure with your elbows to the inside of the knees
  4. Hold the position

icon demonstrating Hamstring-Stretches with text below saying Hamstring-Stretches

Hamstring Stretches

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Hamstring Stretches

  1. Lie on the floor next to a doorway
  2. Make sure your pelvis and spine are aligned
  3. Place your heel against the door jam
  4. Straighten both legs slowly and breathe into the stretch
  5. The closer you are to the wall the more intense the stretch
  6. Hold the position
  7. Repeat for both sides

Icon demonstrating Figure4Stretch with text below saying Figure4Stretch

Figure 4 Stretch

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Figure 4 Stretch

  1. Lie on your back with knees bent, feet flat and in line with your hips
  2. Bring either ankle to the opposite knee forming a figure four (i.e. cross your legs)
  3. Reach through your bent knee and grasp the back of the leg still on the ground and pull it towards your chest
  4. You should feel the stretch in your buttocks
  5. Keep your head and neck are relaxed
  6. Hold the position
  7. Repeat for both sides

Icon demonstrating Cat-Camel with text below saying Cat-Camel

Cat/Camel

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Cat/Camel

  1. Kneel on your hands and knees with your arms shoulder width apart and your knees hip width apart
  2. Arch your back, letting your head drop slightly.
  3. Relax your back and let it sag towards floor while keeping your arms straight and your weight evenly distributed between your legs and arms.
  4. Oscillate between the two positions
  5. Complete the necessary repetitions as prescribed by your clinician

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