Pelvic Tilts

Lay flat on back with knees bend. Tighten stomach muscles and at the same time, lower back down into bed. Hold for 5 seconds and relax.

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Single Knee to Chest

Lay flat on back with knees bent. Grab behind one leg and slowly pull towards chest. Hold for 5 seconds and slowly return to starting position.

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Double Knee to Chest

Lay flat on back with knees bent. Grab behind both legs and slowly pull towards chest. Hold for 5 seconds and slowly return to starting position.

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Abdominal Crunches

Lay flat on back with knees bent. Tuck chin into chest and both hands out in front. Slowly curl upper body forward until shoulders clear bed. Hold for 5 seconds and slowly return to starting position.

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Prone Extension on Elbows

Lay flat on stomach with elbows bent next to body. Slowly push upper body up onto elbows. Hold for 5 seconds and slowly return to starting position.

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Prone Extension on Hands

Lay flat on stomach with elbows bent next to body. Keep hips down and only use arm muscles. Slowly push upper body up onto hands. Extend to the point of pain. Hold for 5 seconds and slowly return to starting position.

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Hamstring Stretch

Lay flat on back with knees bent. Grab behind injured leg and pull towards chest. Slowly straighten leg until a stretch is flat behind the leg/knee. Hold for 5 seconds and slowly return to starting position.