Disclaimer: These exercises should only be used for education purposes. These exercises and any others should not be attempted without consulting your physician or physiotherapist.
We are featuring the single knee-to-chest stretch and a bridge progression this month.
Click here to download a PDF of the exercises.
Single Knee to Chest
- With your knees bent, lie on your back.
- One foot above the surface
- Keep your knees in line with your chest until you feel a stretch.
- Keep it down for 30 seconds, then repeat the process 3 times per side
Bridge
- Place your head on the back and bend your knees.
- To tighten your buttocks, raise your hips towards the ceiling approximately 8-10 inches
- For 5 seconds, hold your bottom up
- Repeat the process 10 times
Bridge with Ball Squeeze
- On your back, lie on your stomach, and bend your knees 90 degrees. Ball your hands between your knees.
- Keep your buttocks lifted 8-10 inches above the surface.
- For 5 seconds, hold your bottom up
- Repeat the process 10 times
Bridging with Leg Extension
- Place your head on the back and bend your knees.
- To tighten your buttocks, raise your hips towards the ceiling approximately 8-10 inches
- Keep one knee extended while elevating hips and keeping pelvis level.
- For 5 seconds, hold your bottom up
- Repeat the process 10 times