Flexion

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 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 demonstrating Supine-Twist-Advanced with text below saying Supine-Twist-Advanced

Supine Twist – Advanced

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Supine Twist – Advanced

  1. Lie on your back with your arms out to the side, one knee bent, and the other straight
  2. Bring the flexed knee across your body towards the floor, keeping your shoulder-blades down
  3. You should feel the stretch in your low back and buttock
  4. Place your hand on your knee to accentuate the stretch
  5. Relax your leg to the floor
  6. Hold the position
  7. Repeat for both sides

Icon demonstrating Supine-Twist-Beginner with text below saying Supine-Twist-Beginner

Supine Twist – Beginner

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Supine Twist – Beginner

  1. Lie on your back with your knees bent, feet flat and arms out to your side
  2. Keeping your ankles together drop your knees to the right or left towards the floor, keeping your shoulder-blades down
  3. You should feel the stretch in your low back and buttocks
  4. Relax your legs to the floor
  5. Hold the position
  6. Repeat for both sides

Icon demonstrating Hip-Flexor-Stretch with text below saying Hip-Flexor-Stretch

Hip Flexor Stretch

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Hip Flexor Stretch

  1. Kneel on one knee
  2. Make sure that both knees are at a 90 degree angle
  3. Keep your legs parallel to each other and place your hands on the knee in front, let your hips sink forward to the floor, keeping your upper body straight
  4. Do not bend at the waist
  5. You should feel the stretch in the front of your hip/thigh
  6. Hold the position
  7. Repeat for both sides

Icon demonstrating Abductor_Stretch_Lying and text below saying Abductor_Stretch_Lying

Abductor Stretch – Lying

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Abductor Stretch – Lying

  1. While lying, 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. Let your legs relax to the floor
  4. You should heel the stretch in the inside of your thighs
  5. Place your hands on your knees to accentuate the stretch
  6. Hold the position

Icon demonstrating Standing-Back-Extensions with text below saying Standing-Back-Extensions

Standing Back Extensions

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Standing Back Extensions

  1. While standing place your hands in the small of your back and lean backwards
  2. Complete the necessary repetitions as prescribed by your clinician

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