Lie on your side with your knees extended and prop your upper body up on your elbow. From this position lift your hips into a plank position. Maintaining the plank position bring your upper knee towards your chest and then extend your leg back behind your body as shown.
Step on a band with both feet about hip width apart. Hold each side of the band in your hands at chest height. From this position perform a kegel exercise to stabilize your spine and slowly curl your spine down to form a "C" shape as shown. Next, while still keeping your spine stabilized slowly uncurl your spine and return to standing upright. Do not push through pain in the back.
With a band wrapped around your ankles, lie on your stomach and bend both knees to 90 degrees as shown. From this position keep your knees together and spread your feet apart against the resistance of the band.
Repeat 10 times.
Perform 3 sets.
Perform this exercise 2 times per day.
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