Slowly roll spine up one vertebrae at a time while on hands and knees on floor.Hold ____ secs,
Scapula Stabilisation
Extend arm, keeping elbow slightly bent with gentle pressure through ball.Keeping shoulders back and
Cervical Spine Stretches
Keeping shoulders back and down, bring ___ arm behind back.Slowly tilt head towards opposite
Pelvic Stabilization
Clams Lie on side with both knees bent.Ensure top hip is pointing straight up towards
Core -Roller
Lie on foam roller so that back, neck and head are supported.Cross arms over chest and ensure that
Core – Ball
Sit on ball in neutral position:back straight.shoulders back and down.chin level.Tighten through
Core – Mat Sidelying
Tighten through deep abdominals while lying on side with elbow in line with shoulder.Keeping pelvis
Core Mat Prone
Lying on tummy on floor, contract deep abdominals.Raise opposite arm and leg a few inches off of
Straight Leg Raise
Assume BASIC positionLie on back with legs straightSlowly lift ___ leg a few inches from
Supine Bridge
Assume BASIC positionTighten through buttocksLift trunk away from floor/bedEnsure hips levelHold ___
Heel Slide
Advanced Heel Slide Assume BASIC positionSlowly slide ___ heel down away from body.Return to
Core Leg Roll
Lie on back with knees bentFeet flat on floorLocate muscle 1” inside bony points on front of