| Exercise | | |
 Bridging
1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself.
2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back.
3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds.
4. Repeat for required number of repetitions.
My Physical Therapist's comments:
| | Sets | Reps | Weight/
Resistance | | | | | | |
 Supine Twist Stretch
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.
My Physical Therapist's comments:
| | Sets | Reps | Weight/
Resistance | | |
 Double Leg Knee to Chest Stretch
1. Lie on back and place hands behind knees.
2. Pull both knees in to chest until a comfortable stretch is felt in lowervback.
3. Hold for 20-30 15 seconds. Repeat as prescribed.
4. Remember to keep head relaxed on floor.
My Physical Therapist's comments:
Hold 1 minute | | Sets | Reps | Weight/
Resistance | | | | | | |
 Supine Hip Opener
1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring.
2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip.
3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side.
My Physical Therapist's comments:
| | Sets | Reps | Weight/
Resistance | | | | | | |
 Piriformis Stretch
1. Lie back and bring one knee towards your chest.
2. Gently pull knee towards opposite shoulder until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.
My Physical Therapist's comments:
| | Sets | Reps | Weight/
Resistance | | |
 Pretzel Twist
1. Sit in upright position.
2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side.
3. Hold for 30-40 seconds and repeat according to directions.
4. Remember to keep hips squared.
My Physical Therapist's comments:
| | Sets | Reps | Weight/
Resistance | | | | | | |
