Abdominal Bracing or Stiffening

Lie on your back with your knees bent and your feet shoulder-width apart. Stiffen your abdominal muscles.

Hold this contraction for 20-60 seconds. Relax. Repeat 5 times. You may gradually increase the length of contractions and the number of repetitions.

Wall Squats

Stand with your back against a smooth wall with your feet 12 inches in front of your body. Keep your abdominal muscles tight (as described above) while slowly bending both knees to 45 degrees.

Hold for 5 seconds. Slowly return to upright position. Repeat 10 times.

Heel Raises

Stand with weight evenly distributed on both feet.

Slowly raise heels up and down. Repeat 10 times.

Single Knee to Chest Stretch

Lie on your back and grasp one thigh behind the knee with both hands. Gently pull your knee up toward your chest.

Hold this stretch for 30 seconds. Relax. Repeat 2 times on each side.

Hamstring Stretch

Lie on your back and grasp one thigh behind the knee. Slowly straighten your knee until a stretch is felt in back of your thigh. Do not stretch through pain.

Hold this stretch for 30 seconds. Relax. Repeat 2 times on each side.

Note: If this exercise causes back pain or leg pain, modify it slightly or discontinue and seek the advice of your doctor.

Bridging Exercises

This exercise should be added after you are able to perform the abdominal contraction (the first exercise in this phase) for five repetitions of sixty seconds. Do not perform this exercise if you are suffering from an acute injury or if it aggravates your lower back.

1. Position your pelvis into the most comfortable position and then stiffen your spine by contracting your abdominal muscles.

2. Slowly lift your torso from the ground to form a bridge while maintaining the contraction of your abdominal muscles.