Physical Therapy


Stretches and Strengthening


Dynamic 1 and Dynamic 2

Abdominal Bracing

Pelvic Tilts

Dead Bug (Alternating Legs)

Prone Activities - Stage 3 (Gluteus Maximus leg lift)

Bridging

Quadruped - Stage I / III (Arm or Arm / Leg extension)

Wall Slides

Step up and balance with shoulder flexion

Clamshell - Left gluteus medius strengthening

Kneeling Iliopsoas stretch - right

Bent hip foot extensions - hamstring stretch

Supine Piriformis Stretch

Supine Gluteus Medius Stretch

Seated Gluteus Minimus Stretch

Supine iliocostalis Stretch

Standing Hamstring stretch

Seated hamstring / iliocostalis stretch

Sacral Torsion

Pubic Self Correction

Posterior Innominate Correction

Prone Activities


Other Sources


Do Simple Balance Exercises - AARP magazine

Balance is just like muscle strength - if you don't use it, you lose it," says Debbie Rose, PhD, Co-Director of the Center for Successful Aging at California State University, Fullerton. There are some easy ways you can make gains in improving your balance and lower-body strength. No special equipment, no cost - just you and some space. You can try these just about anywhere; just be sure you have something nearby that you can hold onto, should you feel unsteady.

  • Tight-rope walk. Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch. After taking 10-20 steps forward, reverse and walk backwards toe to heel along the same imaginary line.

    Take the challenge! Do this walk with a paper plate on your head. With a little extra focus on your posture and balance, that plate will stay put!

  • Balanced stand. Stand on one foot. Hold your weight on one leg for 30 seconds or longer. Then witch feet. Try this while waiting in line at the grocery store or at the bus stop.

  • Sit and stand. Get up from a chair and sit back down.

Core Exercises (Mayo Clinic) - pdf

Back Rx (book)