PHASE 3: Supportive Strength Movements
Congratulations!
If you are looking at this, then you've completed phase 1 & 2. You stopped the inflammation, the joint is moving again, you're completely out of pain or as close as is to be expected, and you want to start getting your back and body strong again.
Here's where to start. I have given you 10 exercises to do for 1 minute in duration. For only 2 weeks, perform only 1 set of each exercise. Then repeat for a second round during weeks 3 and 4. Have fun with the exercises below and feel free to ask questions as needed:
If you are looking at this, then you've completed phase 1 & 2. You stopped the inflammation, the joint is moving again, you're completely out of pain or as close as is to be expected, and you want to start getting your back and body strong again.
Here's where to start. I have given you 10 exercises to do for 1 minute in duration. For only 2 weeks, perform only 1 set of each exercise. Then repeat for a second round during weeks 3 and 4. Have fun with the exercises below and feel free to ask questions as needed:
Supportive Strength Movements
1. Lying Hip Extensions |
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2. Plank |
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3. Slow Push-ups |
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4. Stick-Ups |
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5. Downward Dog |
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6. Prisoner Squats |
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7. Waiter's Bows |
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8. Side Plank |
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9. Bird Dog
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10. Stomach Vacuum |
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