Rotational Stability Corrections


Please do all the following exercises every day for six weeks before contacting the physio for a retest. Click on the links below for the exercise videos. If there is any uncertainty regarding the exercises please let us know so that we can arrange supervised exercise for a limited period of time.

1

Upper Limb Roll

Instructions

Lie on your back with hands overhead and feet shoulder width a part. In a diagonal pattern reach one arm across the body. The lower extremity remains on the floor until the upper body pulls it over. To return to the starting position extend and reach the same arm diagonally across the body. Again the lower extremity remains on the floor and the upper body merely pulls it over. The head always looks at the moving hand. Repeat 10x per side.

2

Lower Limb Roll

Instructions

Lie on your back with arms overhead and feet shoulder-width apart. Flex one hip and reach the leg across the body. The upper extremity remains still on the floor until the lower body pulls it over. To return to the starting position extend and reach the same leg diagonally across the body. Again the upper extremity remains on the floor and the lower body merely pulls it over. Repeat 10 times per side.

3

Easy Roll

Instructions

Lie on your back with arms overhead and feet shoulder-width apart. Touch your right elbow to you right knee and hold with good pressure. Roll to the left, touching your knee and elbow to the floor. Return to the starting position. May sure you do not initiate the movement with the left leg or arm. Initiate with your head. Repeat 10 times per side.

4

Hard Roll With Pillow

Instructions

Lie on your back with arms overhead and feet shoulder-width apart. Touch your right elbow to you left knee and hold with good pressure. Roll to the left, touching your knee and elbow to the pillow. Return to the starting position. May sure you do not initiate the movement with the right leg or left arm. Initiate with your head. Repeat 10 times per side.

5

Hard Roll

Instructions

Lie on your back with arms overhead and feet shoulder-width apart. Touch your right elbow to you left knee and hold with good pressure. Roll to the left, touching your knee and elbow to the floor. Return to the starting position. May sure you do not initiate the movement with the right leg or left arm. Initiate with your head. Repeat 10 times per side.

6

Bird dog

Instructions

Start in a four-point kneeling position. Keep a neutral spine (you can use a dowel as a guide). Tighten tummy and don't let spine move during the movement. Slowly raise one arm and opposite leg. Repeat 10 times per side.