Back & Core & pelvis program [Link].

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PhysiApp code: amzvbdzw
Benzin N

2 Sets / 30 s hold

1. Lower back self-massage in crook lying with small ball

Lie on your back with your knees bent and with a small ball or cylindrical object in
hand.
Push through your feet to lift your hips from the floor.
Place the object in the small of your back at a position as instructed by your
practitioner, or where you feel most tension.
Lower your hips towards the floor so that your lower back makes contact with the
object.
Relax in this position and continue breathing.
Hold this position for a duration and repeat for as many times instructed by your
practitioner.
You can adjust the object's positions in between repetitions if required.

OR you can do this in standing as well the way I showed you

2 Sets / 5 Reps / 10 s hold

2. Side plank with bent legs - knees on floor

Lie on your side with your upper body propped up to your forearm and the other
arm straightened up towards the ceiling.
Your legs are bent with feet together and aligned with your hips and body.
When ready, lift your hips off the floor.
Hold for as long as advised.

3 Sets / 8 Reps

3. Bridge single leg

Additional instructions:
Keep abdominal tucked and don't arch back. Ensure glute squeeze @ top &
maintaining pelvic position
try to focus on the quality of the movement on each rep
take breaks in between set, adjust the times according to if there is any cramps

Instructions:
Lie on your back with your legs hips width apart.
Bend the leg you want to strengthen, keeping your foot on the floor.
Your knee and foot should still be in alignment with your hip.
Tighten your abdominal and buttock muscles and lift your hips up off the floor,
allowing your straight leg to lift with the movement.
Your thighs should remain level.
Ensure your hips do not drop on the side of your straight leg.
Control the movement as you lower your hips back down to the floor and repeat
the movement.

Back & Core & pelvis program (assigned on 04/11/2024) Page 1 of 1