Exercise Programme

Prescribed by Miss Hannah Griffiths

Transversus Abdominus In Crook Lying

On your back, knees bent

Find the front of your hip bones with hands, come in 1.5 cm & down
1cm, this is the muscle you are trying to work, make sure this becomes
firm as you tighten

Suck in your stomach towards the floor

Pull testicles in towards stomach or squeeze up your pelvic floor

Perform 3 x 1 minute holds with 30 seconds rest in between sets.

Transversus Abdominus on all Fours

on all fours resting on your hands and knees

suck your lower stomach all the way in

keep your bum tucked in and under, keep your head and neck relaxed

hold your lower stomach in as tight as possible

perform for 3 x 1 minute holds with 30 seconds rest between sets

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Lower back and Glute
Lying on back, bend one knee up so hip and knee are at 90 degrees

Hold over the top of the knee with the opposite hand

Keeping shoulders squarely on the ground use arm to help rotate the
pelvis to the side opposite the bent hip

As you do this gently help the arm by rotating the upper part of the
pelvis up and forwards towards the opposite side

You should feel a gentle stretch in your lower back and glute

Hold this stretch for 3 sets of 18 seconds

Piriformis Stretch
Lying on your back, bend one knee up leaving the other one straight

Hold the bent knee with the same hand, the other hand holds the ankle

Pull the bent knee towards the opposite shoulder

You should feel a stretch in the outside of your bum, if you cannot feel
this enough pull more from the ankle

Hold this stretch for 3 sets of 18 seconds

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