Prepared By: Elizabeth Inscore ean ATI PHYSICAL THERAPY Supine Figure 4 Piriformis Stretch ‘SETS: 3 HOLD: 20 DAILY: 2 WEEKLY: 7 1 7 Setup Begin lying on your back with both legs bent and your feet on the ground. Movement Lift one leg and place that ankle on your opposite knee, then apply a gentle pressure to your bent knee with your hand. You should feel a stretch in your buttocks. Tp Make sure to keep your low back flat on the floor during the stretch, Supine Lower Trunk Rotation REPS: 20 DAILY: 2 WEEKLY:7 Setup Begin lying on your back with your knees bent and feet resting on the floor. Movement Keeping your back tlt, slowly rotate your knees down towards the floor until you feel a stretch in your trunk and hold Tip Mako sure that your back and shoulders stay in contact with the floor. SIE MEDBRIDGE vm unenpatmny eevee Hou eperene sya er eco Scrue be cans ard cane your felh one poe. Date printed: 06/76/2021 Page 1Supine Pelvic Tilt with abdominal brace REPS: 10 SETS:3 DAILY: 7 WEEKLY: 7 Setup Begin lying on your back with your knees bent and your hands resting on your hip bones. Movement Slowly tit your pelvis backward, monitoring the movement with your hands. Then retum tothe starting position and repeat Tip Make sure to focus the movement only on your pelvis, and keep the rest of your back stil during the exercise. Supine Pelvic Tilt with Straight Leg Raise REPS: 10 SETS:3 DAILY: WEEKLY: 7 1 2 > Setup Begin lying on your back with one knee bent, your other lag straight, and your hands on your hip bones. Movement Tiltyour pelvis backward, then it your straight lag until ts inline with your other leg. Hold briely, than slowly return tothe starting position and repeat Tip Make sure to keep your back lat on the floor during the exercise. Maintain the pelvc tit as you raise your leg I MEDBRIDGE rms unenpatminyeecnee you eperere sy pao eco Scrius be cans ard cae your felh ene oe. Date printed: 06/76/2021 Page 2Supine March with Posterior Pelvic Tilt REPS: 10 SETS:3 DAILY: 7 WEEKLY: 7 1 2 3 aon. Setup Begin lying on your back with your kne Movement Engage your abdominals and slowly raise one of your legs off the oor, position and repeat with your other leg, Tip Make sure to keep your core engages and do not let your low back arch during the exercise. bent and feet resting on the floor. oping your kn bent. Hold briefly, then lower it back to the starting Seated Pelvic Tilt REPS: 10 ‘SETS:3 DAILY: 1 WEEKLY: 7 1 2 ; Setup Begin sitting upright in a chair with your hands on your hips. Movement Gently tit your pelvis backward, then return to @ neutral postion, and tit it forward. Repeat, monitoring the movement with your hands. Tip Make sure to keep your upper back relaxed during the exercise, and focus the movement just on your pelvis, SIE MEDBRIDGE vm unenpatminyeecnee you epee sy pao eco Scrias be oxi ad cane your feth ene poe. Date printed: 06/76/2021 Page 3Supine Hip Flexion with Resistance Loop REPS: 10 SETS:3 DAILY: 7 WEEKLY: 7 1 2 Setup Begin lying on your back with a resistance band looped around your feet. Movement Tighten your abdominals, then slowly pull your knoe toward your chest, pulling against the resistance band. Return to the starting position and repeat Tip Make sure to keep your hips level on the ground and do not arch your back during the exercise. Mini Squat with Pelvic Floor Contraction REPS: 10 ‘SETS:3 DAILY: 1 WEEKLY: 7 1 2 Setup Begin in a standing upright position holding onto a stable object at your side for support. Movement Contract your pelvic floor muscles, and perform a mini squat, bending at your knees and hips. Repeat these movements, Tip Make sure to breathe jenly and keep your weight in your heels when you squat, SIE MEDBRIDGE vm unenpatminyeecnee you eperere sy pac esos Scrius be cca ard cane your feth one poe. Date printed: 06/76/2021 Page 4Hip Extension with Resistance Loop REPS: 10 SETS: DAILY: 4 WEEKLY: 7 Setup Begin in a standing upright position with a resistance band looped around your ankles, holding a stable object for balance. Movement Lift one leg backward, Keeping your kn Tip Make sure to keep your abdominals tight and your back straight during the exercise. ‘straight. Then bring it back to the starting position and repeat. Standing Hip Abduction with Resistance at Ankles and Counter Support REPS: 10 SETS: DAILY: 4 WEEKLY: 7 Setup Begin in a standing upright position with your hands resting on a counter infront of you and a resistance band looped around your ankles. Movement Lift one leg straight out to your side, pushing against the resistance. Hold briefly, then slowly return tothe starting position and repeat. Tip Make sure to maintain an upright posture and use the counter to help you balance as needed, {HE MEDBRIDGE (ies toms eras Heuer ty par Ghat car te aco bac pont Date printed: 08/76/2021 Page 5