Extension

Icon demonstratin DeadBug with text below saying DeadBug

Dead Bug

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Dead Bug

  1. Lie on your back with your knees bent and your feet flat on the floor
  2. Tighten your core and raise your bent legs so your knees are over your hips bringing both arms up halfway overhead
  3. Move one arm up while straightening out the opposite leg, not letting it touch the floor
  4. Keep your core tight as you come back to the starting position
    Alternate sides
  5. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Modified-Dead-Bug with text below saying Modified-Dead-Bug

Modified Dead Bug

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Modified Dead Bug

  1. Lie on your back with your knees bent and your feet flat on the floor
  2. Tighten your core and raise both arms up halfway overhead
  3. Bring either leg up while the opposite arm meets that knee
  4. Keep your core tight as you come back to the starting position
  5. Alternate sides
  6. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Curl-ups with text below saying Curl-ups

Curl-ups

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Curl-ups

  1. Lie on your back with your knees bent, feet flat on floor and arms crossed in front of you
  2. Using stomach muscles, raise your head and shoulders slightly until shoulder blades are just off floor. (You may not be able to get up this far at first.)
  3. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Pelvic-Tilt with text below saying Pelvic-Tilt

Pelvic Tilt

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Pelvic Tilt

  1. Lie on your back with your knees bent and arms on your chest or at your sides
  2. Place your feet flat on floor, hip-width apart
  3. Tighten your abdominal muscle
  4. Press the small of your back against floor, causing front of your pelvis to tilt forward
  5. Complete the necessary repetitions as prescribed by your clinician

Icon demonstrating Prayer-Stretch with text below saying Prayer-Stretch

Prayer Stretch

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Prayer Stretch

  1. Kneel on your hands and knees with your arms shoulder width apart and your knees hip width apart
  2. Tuck your chin and arch your back
  3. Slowly sit back on your heels, dropping shoulders towards floor
  4. Relax your muscles and hold the position

Icon demonstrating Knee-Chest with text below saying Knee-Chest

Knee to Chest

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Knee to Chest

  1. Lie on your back with your knees bent and feet flat on the floor
  2. Slowly, bring your knees towards chest. Bringing your legs up one at a time makes it easier
  3. Wrap your arms behind your knees and pull your knees towards your chest
  4. Relax your muscles and hold the position

Icon demonstrating Sitting-Flexion with text below saying Sitting-Flexion

Sitting Flexion

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Sitting Flexion

  1. Sit with your feet flat on the floor, hip-width apart
  2. Lean forward to rest your stomach on your lap
  3. Allow your head to hang between your knees and your arms near your feet
  4. Relax your muscles and hold the position

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