Pelvic thrusts are a great way to strengthen abdominal muscles helping someone to sit upright and hold their balance.1
- Lay prone and try to squeeze your stomach muscles.
- Slowly lift and hold for 3 seconds.
- Lower and relax to a prone position.
- Repeat 5 more times increasing until you can lift for 10 seconds.
The idea behind this exercise is to train the abdominal muscles to adapt to basic motions. It also helps improve overall balance when sitting or standing.2
- Sit on the edge of a seat with your back straight.
- Slowly lean forward and hold for 5 seconds.
- Use your abdominal and back muscles to lean back and touch the back of the chair and hold for 5 seconds.
- Lean forward to an upright position.
- Repeat 15 times.
A great way to work both your core and leg muscles, side clams gets your body used to lateral movements and turns.1
- Lie on your side with your knees bent on top of each other.
- Lift the top knee up slowly with your feet staying together.
- Hold apart for 10 seconds before slowly lowering it down.
- Repeat 5-10 times for each knee.
Always work with a physical therapist to decide which exercises you should do. This will help improve your recovery progress and allow your body to get stronger.
Encourage neuroplasticity to get moving again!
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