KNEE TO CHEST
- Lie with your back on the floor.
- Lift one leg and bring your knee toward your chest. Grasp your knee or shin and pull your leg in as far as possible.
- Tighten your abdominals, pressing your spine to the floor. Hold for 5 seconds.
- Repeat on the other side. Then pull both legs in together. Repeat the sequence 10 times.
PLANK
- Lie on your stomach with your forearms on the floor and your elbows directly below your shoulders.
- Tightening your abdominal muscles, lift your hips off the floor.
- Squeeze your gluteal muscles and lift your knees off the floor.
- Keep your body straight and hold for 30 seconds.
- Return to the start position and rest 30 seconds. Repeat.
ABDOMINAL CRUNCHES
- Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide.
- Tighten your abdominal muscles and lift your head and shoulder blades off the floor.
- Keep your back flat on the floor and hold for 2 seconds.
- Gradually lower and repeat.
HIP LIFT BRIDGE
- Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor.
- Tighten your abdominal and gluteal muscles and lift your pelvis making sure your body is in a straight line from your shoulders to knees
- Hold this position for 15 seconds.
- Gradually return to the start position and repeat.
Get Second Opinion from Expert Ortho Surgeon
Dr. Ram Pradeep Konakalla is one of the Best Orthopaedic Surgeon in Hyderabad | Joint Replacement Surgeon | Pain Management Specialist | Foot & Ankle Surgeon
2/3 RT, Opp. Post Office, Vijaya Nagar Colony, Masab Tank, Hyderabad, Telangana 500057
dr.ramkonakalla@gmail.com
Services
General Orthopaedics
Total Knee Replacement
Hip Replacement
Revision Surgeries
Arthroscopy
Sports medicine
Quick Links
About
Book Appointment
Gallery
Testimonials
Contact
Privacy Policy
