DISCLAIMER: Please do not start any of these exercises unless directed by your chiropractor. Do not continue to do any exercises if you feel pain or your condition becomes worse. Please report any issues to your chiropractor on your next visit, or you can contact us via phone or e-mail for faster response.
You're going to start off on one side and it's okay to keep one leg bent. Just hold for 30 seconds and build up to a minute. Repeat on each side for 3 reps - a total of 3 minutes per side.
Once it gets easier for you, straighten the legs and hold up your whole body.
MODIFIED SITUP
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Start on your back, laying down with bent knees. Tuck your pelvis so your butt bone is slightly up so your back is flat against the floor.
Once you're comfortable, extend one leg and lift that off the floor. Put your arms behind your head and do a partial sit up. Do 10 reps with one leg extended and then 10 reps with the other leg extended. Do 3 sets.
GLUTE BRIDGE
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Start on your back with your knees bent, with your feet close to your butt. Raise your glutes, and open up your hips. Squeeze your glutes.
Do 10 repetitions for 3 sets.
BIRD DOG
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Start on all fours and have your hips over your knees and your shoulders over your wrists. Raise one arm and the opposite leg. (So if lifting right arm, you'll lift the left leg.)
Do 10 repetitions on each side for 3 sets.
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