Lie down with your arms resting at your sides and your knees bent at a 45 degrees angle. Lightly squeeze your buttock. Lift your buttock up until your thighs and stomach form a straight diagonal line. Hold this position for 2 to 3 seconds then slowly lower your body back to the starting position. Perform 10 repetitions per set, 3 sets, 1 time a day.
2. Abdominal (belly) hollowing
Lie down and gently pull in your belly button toward your spine. You only need to pull in slightly. Hold this position for 5 to10 seconds then relax. Perform 10 repetitions per set, 3 sets, 1 time a day.
3. Thoracic (chest) extension
Sit in a chair. Maintain good posture is throughout the exercise. Place fingers around the back of your neck, but DO NOT interlock them. Next, pull your elbows toward the front of your body (so that elbows almost touch). Then slowly spread your elbows open. This exercise allows your chest to stretch. Perform 15 to 20 repetitions per set, 1 set, 2 to 3 times a day.
4. Thoracic (chest) rotation
Stand or sit with your arms crossed over your chest. Also keep your belly button or belt buckle pointed forward. Rotate your chest from side to side. Perform 15 to 20 repetitions per set, 1 set, 2 to 3 times a day.
5. Prone hip extension
Lie down with the front side of your body facing down. With your arms and stomach relaxed, lift your right leg up 2 to 3 inches;then slowly return it to the table/floor.
Matt Lorenzi, Rehabilitation Medicine, Cleveland Clinic, Cleveland, Ohio
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 4/25/2013…#15215
This information is provided by Cleveland Clinic and is not intended to replace
the medical advice of your doctor or health care provider.
Please consult your health care provider for advice about a specific medical condition.
© Copyright 2014 Cleveland Clinic. All rights reserved.