Lay face down with a pillow under the stomach and forehead resting on your hands as shown in the image. Tighten your abdominal muscles and glutes while lifting one leg up. Lifting only enough to get the knee off the table, which is only 1-2 inches. Repeat with the other leg.
10x’s. Repeat 1-3 sets.
DISCLAIMER: Please consult a healthcare professional before attempting exercise.
Lay on your back with knees bent and arms at sides with palms facing down as in the image. Tuck your chin into your sternum as you lift your head up slightly (you should not be straining your neck). If uncomfortable on your neck, keep your head down. Now wave your arms up and down. Lifting and lowering your arms 2-3 inches without touching the table. Repeat for 1-2 minutes. Eventually, increase the time by 2-3 minutes.
DISCLAIMER: Please consult a healthcare professional before attempting exercise.
Begin by laying on your side with knees bent and a foam roller between your knees. If you don’t have a foam roller you can use a thick pillow. Squeeze the the foam roller or pillow with your knees as you pick up your foot toward the ceiling.
Repeat 10x’s, 1-3 sets.
Progress by adding a band around your knees as illustrated below. Start with a yellow (lighter resistance) band.
DISCLAIMER: Please consult a healthcare professional before attempting exercise.