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Lying on your back with your knees bent, gently rotate your spine as you move your knees to the side and then reverse directions and move your knees to the other side. Repeat as you move through a comfortable range of motion. Ensure that your shoulder remain flat on the ground. Repeat 10 times holding for 3 seconds on each side. Complete 3 times per day.

Lie on your back with an elastic band looped around your feet as shown. Then, bend one knee and hip towards your chest as you pull against the resistance of the elastic band. Lower back down and then perform on the other side. Repeat this as you alternate legs. Repeat 10 times on each side holding for 3 seconds. Complete 3 times per day.

While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body. Hold and then lower yourself and repeat. Repeat 10 times holding for 5 seconds. Complete 3 times per day.

While lying on your side with your knees bent, lift your body up on your elbow and knees. Try and maintain a straight spine. Repeat 2 times on each side holding for 10 seconds. Complete 3 time per day.

Perform a plank on your knees and elbows as shown and sustain the hold. While holding, protract your shoulder blades forward to raise up a few more inches and then return to original position. Repeat 2 times holding for 10 seconds. Complete 3 times per day.

In a table top position, slolwy raise one arm at a time and then one leg at a time. Each arm and each leg counts as one repetition. Repeat 10 times for each extremity. Hold for 3 seconds. Complete 3 times per day.

While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to twist or bend. Repeat 10 times each side holding for 3 seconds. Complete 3 times per day.

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