Selected Exercise
__________________________________________
Pelvic Upslip Correction Stretch If you have 1 side of your pelvis that rides higher (at the iliac crest) and the therapist diagnoses this as a pelvic upslip, then this is a good exercise to do. Also good if you're tight in your "flank" which is the lateral trunk. Be gentle and take your time with it, more than 90s. 3 to 5 minutes is best. You don't need to stay stationary during this time, feel free to unwind and unravel to different angles as each releases, staying on tension. Try to do at least twice a day. 1) Lean on a countertop to keep your short side from collapsing 2) Lean towards your support until your other heel is suspended an inch above floor 3) Raise your outer arm 4) Breathe into the ribcage space to feel the stretch at your back and outer hip
Reps
__________
1 Time
2 Times
3 Times
4 Times
5 Times
6 Times
7 Times
8 Times
9 Times
10 Times
11 Times
12 Times
13 Times
14 Times
15 Times
16 Times
17 Times
18 Times
19 Times
20 Times
21 Times
22 Times
23 Times
24 Times
25 Times
26 Times
27 Times
28 Times
29 Times
30 Times
31 Times
32 Times
33 Times
34 Times
35 Times
36 Times
37 Times
38 Times
39 Times
40 Times
41 Times
42 Times
43 Times
44 Times
45 Times
46 Times
47 Times
48 Times
49 Times
50 Times
Hold
__________
0 Seconds
1 Second
2 Seconds
3 Seconds
4 Seconds
5 Seconds
6 Seconds
7 Seconds
8 Seconds
9 Seconds
10 Seconds
11 Seconds
12 Seconds
13 Seconds
14 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
35 Seconds
45 Seconds
1 Minute
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
12 Minutes
15 Minutes
20 Minutes
25 Minutes
30 Minutes
Duration
__________
10 Seconds
15 Seconds
20 Seconds
25 Seconds
30 Seconds
45 Seconds
60 Seconds
90 Seconds
2 Minutes
3 Minutes
4 Minutes
5 Minutes
6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
11 Minutes
12 Minutes
13 Minutes
14 Minutes
15 Minutes
16 Minutes
17 Minutes
18 Minutes
19 Minutes
20 Minutes
25 Minutes
30 Minutes
40 Minutes
45 Minutes
60 Minutes
70 Minutes
80 Minutes
90 Minutes
2 Hours
3 Hours
4 Hours
5 Hours
Complete
__________
1 Set
2 Sets
3 Sets
4 Sets
5 Sets
6 Sets
7 Sets
8 Sets
9 Sets
10 Sets
11 Sets
12 Sets
13 Sets
14 Sets
15 Sets
16 Sets
17 Sets
18 Sets
19 Sets
20 Sets
Set(s)
Perform
__________
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Time(s)
a Day
a Week
an Hour
__________
Back
Save
Add to Favorites
Add To HEP
141
Sent
Created - Aug 26th, 2022
_______________________________________________________________________
Exercise Created By
Scott van Niekerk, PT
