Protocols for Correcting the Lower Back & Pelvis strengthening

In-Clinic Therapies:

  1. Wobble Chair

    • 6 sets, 30 secs each (3 front to back/3 side to side)

Outside-Clinic Therapies:

(INSERT VIDEO: UNSTABLE PELVIS SERIES - rearrange below order?)

  1. Kegel Exercises

    • Hold for 5 secs, 10 times (5x/day)

  2. Calf Stretches “Soleus stretch” (for proper biomechanics & blood/nerve flow to foot

    • Heel on ground, put ball of foot wedged against a brick/block of wood

    • Lean into the stretch with a bent knee as far as possible and hold to increase flexibility and improve blood flow to the foot and ankle

    • Hold 1 min (1-3x daily)

    • (*walk barefoot at home)

  3. Best Lumbar Curve Exercise

    • Lying on towel for Lumbar curve (20 mins on, 10 off) if sitting for awhile


  4. Cobra Pushups

    • Start on elbows then push up from hands and straighten arms (10-30 reps)


  5. Bridges for Hips

    • Sets of 8-12 reps


  6. Leg Lifts with Physioball for Hips

    • Sets of 8-12 reps


  7. (if unstable pelvis) Wear trochanter support for 3 weeks (standing/walking)

  8. (if unstable pelvis) Stabilize the pelvis by cowboy/cowgirl sitting