Core & pelvis & Hips program [Link].

com
PhysiApp code: sggsaptc
Rougaih Al Habib

1. Levator scapulae stretch, arm behind back, sitting; 01

Start in a seated position.

Place the hand of the side you want to stretch behind your back.
Take the opposite hand and pull your head forwards and to the opposite side at
an angle, until you feel a stretch from the base of your skull down into your
shoulder blade.
Hold this stretch.

2. "Cat and camel" Trunk flexion/extension AROM, quadruped; 01

Start on your hands and knees with your back in a neutral position.
Arch your back, lifting your head up and pushing your tail bone out, making a dish
with your spine.
Hold this position.
Next, bend your back up by tucking your head and tail bone in and pulling your
belly button in towards your spine, making a curve through your back.
Hold this position, and then repeat.

3. "Upper trapezius stretch" Cervical side bending stretch, sitting; 01

Start in a seated position.

Place the hand on the symptomatic side under your chair.
Take your other hand and place it on your head.
Tilt your ear directly down towards your shoulder and hold this position.
You should feel a stretch down the side of your neck.

4. Cervical retraction strengthening, tucking chin, standing

Stand straight, looking ahead, and place two fingers on your chin.
Push your chin so that your head goes straight back, lengthening through the back
of your neck, and keeping your eyes forwards.
Hold, and then relax.

Core & pelvis & Hips program (assigned on 23/01/2025) Page 1 of 4

Assigned by Earthy Center, printed on 23/01/2025
 5. "Child's pose" Shoulder/trunk extensors stretch, quadruped; 01

Get onto your hands and knees, and drop your buttocks back onto your heels.
Stretch your hands forwards, dropping your head between your shoulders towards
the floor.
You will feel this stretch through your back and upper arms.

6. "Wall angels" Scapular stabilization, standing

Stand with your back against a wall and bend your knees a little.
Your shoulders and head should be touching the wall.
Start with your upper arms at your side with your elbows bent.
Your wrists and forearms should be touching the wall.
Bring your arms up as high as you can get them, without any of your body parts
coming away from the wall.
When you reach as far as you can, slide the arms back down to the start position.

7. Cervical strengthening isometric series - 1) Flexion 2) Extension 3) Side

bending

Start in a seated position.

Take your hand and place it on your forehead.
Gently push your head into your hand and hold.
Take your hand and place it on the back of your head, push your head into your
hand and hold.
Place your hand on the side of your head and gently push your head into your
hand and hold.
Place your hand on the other side of your head and gently push your head into
your hand and hold.

8. "Push up, wall" Chest/shoulder strengthening

Stand facing a wall, around one large stride away.

Place your hands on the wall around the same height as your shoulders but
slightly wider.
Lean against the wall, keeping a straight line from your head to your feet.
Bend your elbows, bringing your chest and hips in towards the wall and pushing
your elbows outwards.
Make sure your body stays straight.
Push through your hands to straighten your arms back out again.
Continue this movement.
Note: the further away your feet are from the wall, the harder the exercise will be.

Core & pelvis & Hips program (assigned on 23/01/2025) Page 2 of 4

Assigned by Earthy Center, printed on 23/01/2025
 9. Shoulder external rotation/scapular retraction strengthening, standing

Bend your elbows and rotate your forearms out.

Bring your elbows to your sides as you squeeze your shoulder blades together for
a few seconds, and relax.

10. Rhomboids massage with trigger point release (ball), standing

Stand up straight with your back to a wall.

Place a tennis ball against the wall and lean your upper back onto the ball.
The ball should be between your spine and your shoulder blade on the side you
would like to work.
Bring this arm across your chest in front of you, using your other arm to facilitate
this movement.
Roll the ball around the area.
If you feel a particularly tender spot, hold this position leaning back onto the ball to
place some pressure on the area until it releases.

11. "Straight leg raise" Core/quadriceps strengthening, opposite foot

standing

Lie on your back with your legs bent and feet flat on the floor.
Straighten your affected leg out so that it is flat.
Tighten your abdominal and thigh muscles, and lift this leg directly up, keeping the
knee completely straight.
Ensure your stationary leg stays still with the knee pointing to the ceiling.
Control the movement as you lower the leg back down onto the floor.

12. "Clamshell" Hip external rotation strengthening; 01

Lie on your side with your feet, ankles and knees together.
Bend the legs a little and tighten your core stability muscles.
Keeping the feet together, lift the top knee up.
Make sure you don't roll your body back with the movement.
Control the movement as you bring the knee back down to the starting position.

13. Hip abduction strengthening, side lying; 01

Lie on your side with your affected leg on top.

Bend your bottom leg for stability but keep your top leg straight and in line with
your body.
Lift the top leg up, making sure you do not roll your body forwards or backwards.
Control the movement as you lower it back down to the starting position and
repeat.

Core & pelvis & Hips program (assigned on 23/01/2025) Page 3 of 4

Assigned by Earthy Center, printed on 23/01/2025
 14. Lower trunk rotation AROM, to comfort, supine feet standing; 01

Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms out to the sides and keep your shoulders on the mat at all
times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
You may want to hold the stretch on each side.

15. "Plank (low)" Core/scapular strengthening isometric; 01

Lie on your front with your toes on the floor.

Place your forearms on the floor and push up, lifting your torso and legs.
Hold a straight line from your shoulders to your feet for as long as you can,
preventing the back from sagging.
Keep your buttocks squeezed and your hips level.
You will feel the core muscles working.

16. "Bridge" Core/gluteals strengthening, squeezing ball; 02

Lie on your back with your knees bent and your feet flat on the floor.
Take a ball and squeeze it between your knees.
Maintaining this squeeze throughout the entire exercise, lift your hips up keeping
them level. Continue to squeeze as you lower back to the start position.

17. Hip adduction strengthening isometric, squeezing towel, supine, feet

standing

Lie on your back with your legs bent and feet flat on the floor.
Ensure your knees and feet are hips width apart.
Place a small ball or a rolled towel between your knees.
Tighten your abdominal muscles and pelvic floor, then squeeze your knees
together into the ball or towel.
Hold this position.
Relax, and then repeat.

18. "Squat, on wall" Lower body strengthening isometric, 90/90

Stand up straight with a wall positioned behind you.

Lean your back and buttocks against the wall, then walk your feet forward.
Slide down the wall until you reach a 90 degree angle at your hips and knees.
Ensure your back and buttocks remain in contact with the wall.
Hold this position.

Core & pelvis & Hips program (assigned on 23/01/2025) Page 4 of 4

Assigned by Earthy Center, printed on 23/01/2025
1. Levator scapulae stretch, arm behind back, sitting; 01
Prescription/Date:
3 Sets

7 Reps

20 s Hold

Pain level (0-10):

2. "Cat and camel" Trunk flexion/extension AROM, quadruped; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

3. "Upper trapezius stretch" Cervical side bending stretch, sitting; 01

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

4. Cervical retraction strengthening, tucking chin, standing

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 1 of 25

Assigned by Earthy Center, printed on 23/01/2025
5. "Child's pose" Shoulder/trunk extensors stretch, quadruped; 01
Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

6. "Wall angels" Scapular stabilization, standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

7. Cervical strengthening isometric series - 1) Flexion 2) Extension 3) Side bending

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

8. "Push up, wall" Chest/shoulder strengthening

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 2 of 25

Assigned by Earthy Center, printed on 23/01/2025
9. Shoulder external rotation/scapular retraction strengthening, standing
Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

10. Rhomboids massage with trigger point release (ball), standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

11. "Straight leg raise" Core/quadriceps strengthening, opposite foot standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

12. "Clamshell" Hip external rotation strengthening; 01

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 3 of 25

Assigned by Earthy Center, printed on 23/01/2025
13. Hip abduction strengthening, side lying; 01
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

14. Lower trunk rotation AROM, to comfort, supine feet standing; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

15. "Plank (low)" Core/scapular strengthening isometric; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

16. "Bridge" Core/gluteals strengthening, squeezing ball; 02

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 4 of 25

Assigned by Earthy Center, printed on 23/01/2025
17. Hip adduction strengthening isometric, squeezing towel, supine, feet standing
Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

18. "Squat, on wall" Lower body strengthening isometric, 90/90

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 5 of 25

Assigned by Earthy Center, printed on 23/01/2025
1. Levator scapulae stretch, arm behind back, sitting; 01
Prescription/Date:

3 Sets

7 Reps

20 s Hold

Pain level (0-10):

2. "Cat and camel" Trunk flexion/extension AROM, quadruped; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

3. "Upper trapezius stretch" Cervical side bending stretch, sitting; 01

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

4. Cervical retraction strengthening, tucking chin, standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 6 of 25

Assigned by Earthy Center, printed on 23/01/2025
5. "Child's pose" Shoulder/trunk extensors stretch, quadruped; 01
Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

6. "Wall angels" Scapular stabilization, standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

7. Cervical strengthening isometric series - 1) Flexion 2) Extension 3) Side bending

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

8. "Push up, wall" Chest/shoulder strengthening

Prescription/Date:

3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 7 of 25

Assigned by Earthy Center, printed on 23/01/2025
9. Shoulder external rotation/scapular retraction strengthening, standing
Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

10. Rhomboids massage with trigger point release (ball), standing

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

11. "Straight leg raise" Core/quadriceps strengthening, opposite foot standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

12. "Clamshell" Hip external rotation strengthening; 01

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 8 of 25

Assigned by Earthy Center, printed on 23/01/2025
13. Hip abduction strengthening, side lying; 01
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

14. Lower trunk rotation AROM, to comfort, supine feet standing; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

15. "Plank (low)" Core/scapular strengthening isometric; 01

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

16. "Bridge" Core/gluteals strengthening, squeezing ball; 02

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 9 of 25

Assigned by Earthy Center, printed on 23/01/2025
17. Hip adduction strengthening isometric, squeezing towel, supine, feet standing
Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

18. "Squat, on wall" Lower body strengthening isometric, 90/90

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 10 of 25

Assigned by Earthy Center, printed on 23/01/2025
1. Levator scapulae stretch, arm behind back, sitting; 01
Prescription/Date:
3 Sets

7 Reps

20 s Hold

Pain level (0-10):

2. "Cat and camel" Trunk flexion/extension AROM, quadruped; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

3. "Upper trapezius stretch" Cervical side bending stretch, sitting; 01

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

4. Cervical retraction strengthening, tucking chin, standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 11 of 25

Assigned by Earthy Center, printed on 23/01/2025
5. "Child's pose" Shoulder/trunk extensors stretch, quadruped; 01
Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

6. "Wall angels" Scapular stabilization, standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

7. Cervical strengthening isometric series - 1) Flexion 2) Extension 3) Side bending

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

8. "Push up, wall" Chest/shoulder strengthening

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 12 of 25

Assigned by Earthy Center, printed on 23/01/2025
9. Shoulder external rotation/scapular retraction strengthening, standing
Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

10. Rhomboids massage with trigger point release (ball), standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

11. "Straight leg raise" Core/quadriceps strengthening, opposite foot standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

12. "Clamshell" Hip external rotation strengthening; 01

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 13 of 25

Assigned by Earthy Center, printed on 23/01/2025
13. Hip abduction strengthening, side lying; 01
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

14. Lower trunk rotation AROM, to comfort, supine feet standing; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

15. "Plank (low)" Core/scapular strengthening isometric; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

16. "Bridge" Core/gluteals strengthening, squeezing ball; 02

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 14 of 25

Assigned by Earthy Center, printed on 23/01/2025
17. Hip adduction strengthening isometric, squeezing towel, supine, feet standing
Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

18. "Squat, on wall" Lower body strengthening isometric, 90/90

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 15 of 25

Assigned by Earthy Center, printed on 23/01/2025
1. Levator scapulae stretch, arm behind back, sitting; 01
Prescription/Date:

3 Sets

7 Reps

20 s Hold

Pain level (0-10):

2. "Cat and camel" Trunk flexion/extension AROM, quadruped; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

3. "Upper trapezius stretch" Cervical side bending stretch, sitting; 01

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

4. Cervical retraction strengthening, tucking chin, standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 16 of 25

Assigned by Earthy Center, printed on 23/01/2025
5. "Child's pose" Shoulder/trunk extensors stretch, quadruped; 01
Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

6. "Wall angels" Scapular stabilization, standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

7. Cervical strengthening isometric series - 1) Flexion 2) Extension 3) Side bending

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

8. "Push up, wall" Chest/shoulder strengthening

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 17 of 25

Assigned by Earthy Center, printed on 23/01/2025
9. Shoulder external rotation/scapular retraction strengthening, standing
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

10. Rhomboids massage with trigger point release (ball), standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

11. "Straight leg raise" Core/quadriceps strengthening, opposite foot standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

12. "Clamshell" Hip external rotation strengthening; 01

Prescription/Date:

3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 18 of 25

Assigned by Earthy Center, printed on 23/01/2025
13. Hip abduction strengthening, side lying; 01
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

14. Lower trunk rotation AROM, to comfort, supine feet standing; 01

Prescription/Date:

3 Sets

7 Reps

10 s Hold

Pain level (0-10):

15. "Plank (low)" Core/scapular strengthening isometric; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

16. "Bridge" Core/gluteals strengthening, squeezing ball; 02

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 19 of 25

Assigned by Earthy Center, printed on 23/01/2025
17. Hip adduction strengthening isometric, squeezing towel, supine, feet standing
Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

18. "Squat, on wall" Lower body strengthening isometric, 90/90

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 20 of 25

Assigned by Earthy Center, printed on 23/01/2025
1. Levator scapulae stretch, arm behind back, sitting; 01
Prescription/Date:
3 Sets

7 Reps

20 s Hold

Pain level (0-10):

2. "Cat and camel" Trunk flexion/extension AROM, quadruped; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

3. "Upper trapezius stretch" Cervical side bending stretch, sitting; 01

Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

4. Cervical retraction strengthening, tucking chin, standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 21 of 25

Assigned by Earthy Center, printed on 23/01/2025
5. "Child's pose" Shoulder/trunk extensors stretch, quadruped; 01
Prescription/Date:

2 Sets

10 Reps

10 s Hold

Pain level (0-10):

6. "Wall angels" Scapular stabilization, standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

7. Cervical strengthening isometric series - 1) Flexion 2) Extension 3) Side bending

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

8. "Push up, wall" Chest/shoulder strengthening

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 22 of 25

Assigned by Earthy Center, printed on 23/01/2025
9. Shoulder external rotation/scapular retraction strengthening, standing
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

10. Rhomboids massage with trigger point release (ball), standing

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

11. "Straight leg raise" Core/quadriceps strengthening, opposite foot standing

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

12. "Clamshell" Hip external rotation strengthening; 01

Prescription/Date:
3 Sets

7 Reps

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 23 of 25

Assigned by Earthy Center, printed on 23/01/2025
13. Hip abduction strengthening, side lying; 01
Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

14. Lower trunk rotation AROM, to comfort, supine feet standing; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

15. "Plank (low)" Core/scapular strengthening isometric; 01

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

16. "Bridge" Core/gluteals strengthening, squeezing ball; 02

Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 24 of 25

Assigned by Earthy Center, printed on 23/01/2025
17. Hip adduction strengthening isometric, squeezing towel, supine, feet standing
Prescription/Date:
2 Sets

10 Reps

10 s Hold

Pain level (0-10):

18. "Squat, on wall" Lower body strengthening isometric, 90/90

Prescription/Date:
3 Sets

7 Reps

10 s Hold

Pain level (0-10):

Core & pelvis & Hips program (assigned on 23/01/2025) Page 25 of 25

Assigned by Earthy Center, printed on 23/01/2025