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Lower Trunk Rotations


Lie on your back with both knees bent. Gently rock both knees side to side as shown in a pain free range of motion. 
Repeat for 2-3 minutes. 


Perform 1 set. 


Perform this exercise 2 times per day.


Abdominal Brace

Lie on your back with both knees bent. Place your hands over your lower abdomen as shown. Contract your pelvic floor as if to stop the flow of urine and draw your belly button towards your spine. Make sure you do not hold your breath. Feel with your fingers for a subtle contraction of your deep abdominal muscles.

Hold this position for 5 seconds. 

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Clam Shell

Lie on your side with both knees bent to 90 degrees. Keep your ankles together and lift the upper knee toward the ceiling without rotating your trunk. Perform this exercise on both sides. 

Repeat 25 times.

Perform 1 set. 

Perform this exercise 2 times per day.


Hamstring Stretch 3-Way

Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 10 seconds. 

Repeat 5 times. 

Perform 1 set. 

Perform this exercise 2 times per day.


Hip Joint Capsule Stretch

Lying on your back with both knees bent, cross your involved leg over the other leg as shown. From this position, press town on your knee of your involved leg until you feel a stretch in the front of your hip. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Piriformis Stretch

Lying on your back with both knees bent, cross your involved leg over the opposite as shown. From this position, grab your knee with your hands and pull it toward your opposite shoulder until you feel a stretch in your involved hip. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


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