Frequency and repetition

  • Each exercise should be repeated 3 times, before you move on to the next.
  • Each body part has 7 core exercises, some with variations.
  • We recommend that you do all exercises once per day. If you feel improvement you may increase the frequency to two times per day. If you feel pain, consider doing the exercises every other day.
  • The exercises should be performed in the following sequence: Warm-up  »  Coordination  »  Mobility  »  Stretching  »  Stability  »  Strength  »  Balance

Exercises

Warm-up

  1. Stand up straight with parallel feet
  2. Place your hands on your hip, then rotate your hip in a circle motion 7 times
  3. Repeat the motion in the opposite direction

Repeat 3 times

Coordination

  1. Stand up straight with parallel feet
  2. Twist your right foot and push your heel out
  3. Rotate your upper body to the right
  4. Place your right hand on your left hip, and your left hand on your right hip
  5. Maintain the stretch for about 3 seconds
  6. Return your body to the start position

Repeat 7 times for each side

Mobility

  1. Sit down with your legs bent in front of you, your feet on the ground and your arms on the ground behind you
  2. Rotate your knees to the left, all the way down to the ground while your hands and feet remain on the ground
  3. Return to the start position

Repeat 7 times in each direction

Stretching

  1. Stand up straight with parallel feet
  2. Grab on to your right foot with your right hand and pull your thigh backward
  3. Push your hip forward and maintain this position for 7 seconds

Repeat 3 times for each leg

Stretching

Alternative Version
  1. Stand up straight, while you hold on to a chair or a wall
  2. Grab on to your right foot with your right hand and pull your thigh backward
  3. Push your hip forward and maintain this stretch for 7 seconds
  4. Let go of your foot, bend your leg and lift it up in front of you as high as possible
  5. Grab your knee and maintain this stretch for 7 seconds

Repeat 3 times for each leg

Stability A

  1. Stand up straight with parallel feet
  2. Push both your legs toward each other without moving your feet for 7 seconds
  3. Relax for a few seconds
  4. Push both your legs outward without moving your feet for 7 seconds

Repeat 3 times

Stability B

  1. Stand up in a walking position and focus your eyes forward
  2. Lift your right leg off the ground
  3. Now swing your right leg up and down slightly in quick succession 7 times

Note: Keep your left knee slightly bent throughout the movement

Repeat 3 times for each leg

Stability C

  1. Stand up straight with parallel feet
  2. Lift your left leg, so your thigh is parallel with the ground, and your shin is in a 45° angle to your thigh
  3. Place your palms on your knee and apply pressure downward for 7 seconds, resist the pressure with your leg
  4. Place your hand on the inside of your knee and apply pressure for 7 seconds, resist the pressure with your leg
  5. Place your hand on the outside of your knee and apply pressure for 7 seconds, resist the pressure with your leg

Repeat 3 times for each leg

Strength A

  1. Lie down flat on your back with your arms along your side. Your legs should be bent and your feet on the ground
  2. Extend your right leg
  3. Lift your pelvis and right leg left off the ground and maintain the position for a second
  4. Lower your pelvis back down, but keep around 10 centimeters of distance between your foot and the ground

Repeat 7 times for each leg

Strength B

  1. Stand up straight and place your right leg slightly behind your left leg
  2. Slide your right foot backward, while you bend your left knee
  3. Stop the movement ,when you feel your left glute muscle contract
  4. Slide your right foot back and straighten your left leg

Note: Make sure to keep your back straight and your knee stable, when you slide your foot back to the start position

Repeat 7 times for each leg

Strength C

  1. Stand up straight with parallel feet. Your feet should be a hip width or slightly wider apart
  2. Straighten your arms out in front of you and focus your eyes straight ahead
  3. Squat down as far as possible, while you keep your back straight and your head up

Note: Make sure your knees do not fall inward, when you squat down

Repeat 7 times

Strength D

  1. Lie down on your right side. Your upper body should rest on your elbow. Your right leg should be slightly bent
  2. Place your left hand on the ground in front of you for support
  3. Pull your left leg up toward your your left arm and wait for a second
  4. Straighten your left leg and lift it

Repeat 7 times for each leg

Balance

  1. Stand up straight with parallel feet
  2. Lift your right leg in front of you, while you keep it straight
  3. Return to the start position
  4. Lift your leg to your right side, while you keep it straight
  5. Return to the start position
  6. Lift your leg backward, while you keep it straight

Repeat 7 times for each leg

Additional Exercises

While you're here, why not take a look at some of our other exercise sections?