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 and place both your feet in a 45 degree angle
  2. Place both your hands on your lower back
  3. Exhale and bend backward, while you push your pelvis forward
  4. Inhale and now bend forward and try to reach your feet with the back of your hands

Repeat 7 times

Coordination

  1. Stand up straight with parallel feet
  2. Lift your arms out straight in front of you and lock your fingers together
  3. Make short and rhythmic movements from side to side with your hands
  4. Relax your whole body and allow your hip and pelvis to move freely

Note: Do not hold your breath while doing this exercise, focus on breathing freely

Repeat 3 times for 10 seconds

Mobility A

  1. Stand up straight with parallel feet
  2. Twist your right foot and push you right heel out as far as possible
  3. Now rotate your upper body, turn your head and look to the opposite side
  4. Try to reach your right hip with your left hand and vice versa
  5. Rotate to the opposite side. Exhale when you rotate and inhale when you move back to the start position

Repeat 7 times for each side

Mobility B

  1. Lie down on your back, with your feet on the ground
  2. Lift up your legs while bending your knees
  3. Grab your knees with your hands
  4. Pull your knees toward your chest
  5. Maintain this position for 7 seconds, then release the pull and repeat

Repeat 7 times

Stability A

  1. Stand up straight with parallel feet
  2. Bend forward  and bend your knees slightly
  3. Place the palms of your hands on the inside of your knees
  4. Apply a firm pressure to your knees and keep them still
  5. Maintain this pressure for 7 seconds, then release
  6. Now, place your palms on the outside of your knees, and apply pressure for 7 seconds

Repeat 3 times

Stability B

  1. Lie down on your back and push your lower back toward the ground
  2. Lift both your legs off the ground and lift both your arms in front of your chest
  3. Exhale and extend your left leg and right arm diagonally
  4. Maintain this position for a second and return to the start position, while you inhale

Note: Press your lower back against the floor throughout the movement

Repeat 7 times for each side

Stability C

  1. Stand on your left foot and lift your right knee, so your thigh is parallel with the ground
  2. Apply a firm resistance to the inside of your right knee with your left hand
  3. Exhale and maintain this position for 3 seconds. Repeat for the other leg

Repeat 7 times for each leg

Strength A

  1. Stand up in a walking position with your left foot in front of you
  2. Lean forward with your back straight and lift your right foot slightly above the ground
  3. Straighten your arms backward and lift them up simultaneously with your leg

Repeat 7 times for each leg

Strength B

  1. Lie down on your back, with your feet on the ground
  2. Lift up your left leg and touch your heel with your right hand
  3. Maintain this position for a second, then return to the start position

Note: Press your lower back against the floor throughout movement

Repeat 7 times for each leg

Strength C

  1. Lie down on your back with your hands folded behind your head
  2. Bend your knees in a 90 degree  angle and lift your feet off the floor
  3. Press your lower back gently toward the ground and exhale
  4. Lift and rotate your upper body, so your right elbow can reach your left knee
  5. Extend your right leg to be almost parallel with the floor
  6. Return to the start position and inhale

Repeat 7 times for each side

Strength D

  1. Lie down on your back with your hands folded behind your head
  2. Bend your knees in a 90 degree angle and lift up your feet off the floor
  3. Lift your upper body and push it toward your knees
  4. Lift your buttocks off the ground while you raise your legs in the air
  5. Maintain this position for a second, then return to the start position

Repeat 7 times

Balance A

  1. Stand up straight with parallel feet
  2. Extend your arms in front of you with one hand on top of the other
  3. Keep your leg straight and lift it to try and hit the palm of your hands
  4. Maintain this position for a second, then return to the start position and repeat the exercise for the other leg

Repeat 7 times for each leg

Balance B

  1. Stand in a walking position, with your left leg in front of you
  2. Extend your right arm in front of you
  3. Bend forward slightly, and lift your right leg in the air behind you
  4. Return to the start position

Repeat 7 times for each leg

Balance B

Alternative Version
  1. Stand in a walking position, with your right leg in front of you
  2. Extend your left arm in front of you
  3. Grab a chair or similar aid with your right hand
  4. Bend forward slightly, and lift your left leg in the air behind you
  5. Return to the start position

Repeat 7 times for each leg

Balance C

  1. Stand in a walking position, with your right leg in front of you
  2. Grab a chair or similar aid in front of you with both hands
  3. Bend forward slightly and lift your left leg in the air behind you
  4. Return to the start position

Repeat 7 times for each leg

Additional Exercises

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