The following exercises are intended to strengthen the stomach and back muscles. As the muscles get stronger, progression can be done by doing more repetitions and/or hold the contractions for longer.
Bend both knees while your feet stay on the mat.
Put both hands on your pelvic bone, over the lower stomach muscles.
Exhale and then pull your navel slowly in and up towards your spine, and feel how your stomach muscles contract.
Now breathe normally without relaxing the stomach muscle contraction.
The physiotherapist must make sure that you do this activity correctly.
Hold the contraction for 10 seconds and repeat 20 times.
Progression on Exercise 1. Do the same as in Exercise 1 by tugging in your navel. Now also tighten your buttocks and pelvic floor muscles; therefore stabilising your pelvis. Hold the contraction for 10 seconds and repeat 10 times.
The same starting position as Exercise 1. Put your right hand on your left thigh, and push your knee in the direction of your feet. Hold the contraction for 10 seconds. You will feel how the stabilising stomach muscles contract.
No movement must take place. Repeat the exercise with your left hand on your right thigh. Hold the contraction for 10 seconds. Repeat 10 times on both sides, alternatively. Relax your neck muscles while performing this exercise!
Do not do all the repetitions on one side and then all of them on the other side. Alternate sides after every one!