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• Lie on back with knees bent, small ball between knees. • Lie on back with knees bent, squeeze small ball between knees.
• Put fingers in hollow next to hip bones, pull belly button down to spine until • Inhale, Lift buttocks off floor, squeeze ball.
you feel the contraction. EXHALE as you pull belly button in and SQUEEZE • Exhale as you roll down. Squeeze buttocks
small ball.
Special Instructions:
Perform 2 sets of 10 Repetitions, once a day.
Maintain neutral spine.
Perform 1 repetition every 4 Seconds. Perform 1 set of 10 Repetitions, once a day.
• Lie on back with knees bent, arms at side. • Lie face down arms at side. LIFT ARMS SLIGHTLY AND STRETCH
• Begin with head and slowly curl up lifting shoulders off floor, reaching to DOWN TOWARDS YOUR FEET. PULL BELLY BUTTON IN AS YOU
knees with arms straight. Squeeze small ball between knees. STRETCH DOWN.
• Keep low back in contact with floor. • DO NOT LIFT YOUR HEAD.
• Slowly return to start position and repeat.
Perform 1 set of 10 Repetitions, once a day. Perform 1 set of 10 Repetitions, once a day.