Single Knee to Chest Stretch - Opposite Leg Bent

Start position Pull knee to chest

Knee to Chest | Double LegSets: 1 Reps: 3 Hold: 20 sec Rest: 5 sec

Wrap hands around thighs, Pull Knees tochest

Piriformis StretchSets: 1 Reps: 3 Hold: 20 sec Rest: 5 sec

Side view - Cross leg over knee Front view - Grab knee with hands Pull knee toward opposite shoulder

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Exercises designed by Andrew Wasserman, Jun 29 2017

Spine RockingSets: 1 Reps: 5 Hold: 5 sec

Knees together Drop knees to one side Return to start Drop knees to other side

Pelvic TiltsSets: 1 Reps: 5 Hold: 10 sec Rest: 5 sec

Rotate your hips by gently pushing yourlower back into the floor

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Exercises designed by Andrew Wasserman, Jun 29 2017

Leg Lifts | TrASets: 1 Reps: 10 Hold: 5 sec

Knees bent, feet flat onfloor, pelvic tilt

Raise one hip to 90degrees

Return with control holdpelvic tilt

Alternate legs

Bridge | Arms FlatSets: 1 Reps: 5 Hold: 10 sec Rest: 5 sec

Start Position Pelvic tilt then Lift hips up

Four Point + Leg RaiseSets: 1 Reps: 10 Hold: 5 sec

Start Position Lift one leg straight back

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Exercises designed by Andrew Wasserman, Jun 29 2017

Four Point + Arm and Leg RaiseSets: 1 Reps: 10 Hold: 5 sec

Start Position Lift one arm straight outfront and lift the opposite

leg straight back

Return to start Repeat on the oppositeside

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Exercises designed by Andrew Wasserman, Jun 29 2017

Bridge + Single Knee to ChestSets: 1 Reps: 10 each leg Hold: 5 sec

Start Position Hold knee to chest, lift hips by squeezinggluts

Bridge - Straight Legs (Ball)Sets: 1 Reps: 10 Hold: 10 sec Rest: 5 sec

Feet up on ball , pelvic tilt Lift with buttock muscles

Bridge (Ball)Sets: 1 Reps: 10 Hold: 10 sec Rest: 5 sec

Start position Lift hips up

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Exercises designed by Andrew Wasserman, Jun 29 2017

Four Point + Arm and Leg Raise - (Pelvis on Ball)Sets: 1 Reps: 10 each side Hold: 5 sec

Start Position Lift opposite arm and leg

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Exercises designed by Andrew Wasserman, Jun 29 2017

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