Start by lying on the floor with knees bent.
1. Keep feet and knees together and let legs drop down from side to side. Progress to doing
the same movement with the feet off the floor.
This mobilises the spine and strengthens the abdominal muscles.
2. Bend one knee on to chest and hold it with both hands; push the straight leg as flat as
possible on to the floor. Repeat with the other leg.
This mobilises hips and stretches the psoas muscles.
3. From the same position, lift buttocks as high as possible and then lower them. Repeat while
raising both arms above head at the same time; next lower yourself on to one hip only, then
raise yourself and rotate down on to the other hip.
4.Straighten one leg; make the straight leg longer and shorter by tilting the pelvis sideways
away from your waist and towards it. Keep the knee straight. Repeat with other leg.
Remember being comfortable during your floor exercises is important. If any of these exercises produce pain discuss alternative exercises with your therapist.
The next two exercises start while you are standing and involve a chair.
5 Stand with your toes about 30 to 45 centimetres in front of a firm chair. Put one foot up on
to the chair and lean forwards. You will feel the stretch in the front of the straight leg. Repeat
with the other leg. This stretches the psoas muscles.
6. This time, put your heel on to the chair and, keeping the knee straight, lean forwards,
letting the standing leg bend. Repeat with the other leg.
This stetches the hamstring.
*108\111\2*
