Lie on your back with the foam roll along your spine from your tailbone to your head as shown. From this position put both hands on your hips and keep your elbows off of the ground (not as shown). While keeping your core engaged try to lift one foot off the floor and hold for 3 seconds.
Lie on your back with both knees bent. Pull one knee toward your chest as shown. Lift the toes off the table on the opposite foot and lift your hips toward the ceiling and then slowly lower your hips back to the table.
Get onto all fours. From this position keep your hands under your shoulders and your knees under your hips and lift one leg and the opposite arm as shown. Hold this position for 5 seconds. Make sure to keep your back straight and your hips squarely over your knees.
Repeat 25 times.
Perform 1 set on each side.
Perform this exercise 2 times per day.
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