1. Physical therapist-
https://www.youtube.com/watch?v=4MTn4DyQnuk
Phase #1
lay on back
press spine down to ground
suck in belly button 3-5 sec hold
starting out- 3 sets of 10
When that is easy
Phase #2
hold that same position
Then pull knee and toe perpendicular to the ground
Phase #3- 3 sets of 10 on each side
holds same position
now leg goes parallel to floor
always keep the back flat against the ground
Phase #4
same positioning
now leg goes parallel like in phase #3
but then straighten leg pointing diagonal
then return foot to ground with knee bent
Phase #5- 30 total
same positioning
lift both knees at 90 degree angel to hips
suck belly button in, flat back
extend right leg straight, barely touch the ground below
other ideas-
1. air squats
2. put yoga ball against wall and squat up and down, keep abs tight, sucked in
3.wall push up, abs tight and sucked in
2. https://www.youtube.com/watch?v=Ys7mb_PPuqA&feature=share
3. Body Glow PT
4. https://www.youtube.com/watch?v=AufO48E262s (8-10 reps, three times, 5 times a week)
1. lay on back, hands open at sides, knees bent, belly button to spine, then extend one leg and the heel of your foot pressed against the floor and engages the transverse
2.lay on back, hands open at sides, knees bent, lift knee almost to chest. you feel it most when you are returning knee and foot back to ground. as you get stronger lift both knees together
3.lay on back, hands open at sides, knees bent, squeeze a pillow between knees
