Core Stabilization Program
Your Step-by-Step Guide for a smooth recovery

Body Positioning

Strengthening

Flexibility

aerobic Conditioning
15 Physical Therapy Exercises
Supine Exercises
1. Abdominal Bracing
- Lie on back with knees bent
- Tighten abs towards spine
- Hold for 10 sec, practice diaphragmatic breathing
10 reps per set, 1 set per session, 2 sessions per day

2. Alternating Leg Marching
- Lie on back with knees bent
- Perform abdominal bracing while lifting each leg 12 in.
- Perform slowly, alternating right and left legs
10 reps on each leg per set, 1 set per session, 2 sessions per day

3. Dead Bug
- Lie on back with knees and hips in 90-90 position (see Fig.1)
- Perform abdominal bracing while partially extending each leg
- Perform slowly, alternating right and left legs
10 reps on each leg per set, 2 sets


4. Partial Sit-Ups
- Lie on back with knees bent and hands on thighs
- Tighten abs and lift upper back off floor while sliding hands up thighs
- Hold lifted postion for 2 seconds
- Keep head neutral (maintain fist-width space between chin and chest)
- (When ready and able) perform the exercise with arms crossed over chest
10 reps on each leg per set, 2 sets


5. Single Knee Press
- Lie on back with knees bent
- Tighten abs and lift leg into 90-90 position
- Press hands against lower thigh with light pressure and keep leg still
- Hold 5 seconds

Bridging Exercises
6. Partial Bridge to Full Bridge
- Lie on back with knees bent and feet flat
- Tighten abs and lift hips and buttocks off floor 1-5 inches
- Hold for 5 seconds and return buttocks down to floor
- You may build to 10-sec. holds as tolerated
Perform 10 reps per set, 1 set per day

7. Bridge with Exercise Ball
- Lie on back with calves on ball and hands at your side
- Tighten abs and lift hips and buttocks in a pain-free motion (avoid hyperextension of spine)
- Hold for 2 seconds and then slowly return buttocks to floor
Perform 10 reps per set, 1 set per day


Prone Exercises
8. Alternating Arm & Leg Lifts
- Lie on stomach with pillow underneath hips
- Tighten abs and slowly alternate lifting opposite arms and legs
- Hold for 1 second (do not hyperextend spine)
10 reps on each side per set, 1 set per day

9. Alternating Arm & Leg Lifts with Exercise Ball
- Lie on stomach over exercise ball
- Tighten abs and slowly alternate lifting opposite arms and legs
- Hold for 1 second (do not hyperextend spine)
10 reps on each side per set, 1 set per day

Quadruped Exercises
10. Hands & Knees Alternating Leg Lifts
- Assume hands and knees position, with hands under shoulders and knees under hips (see Fig.2)
- Tighten abs and slowly lift leg
- Hold for 1 second, alternate right and left legs
Perform 10 reps on each leg per set, 1 set per day


11. Hands & Knees Alternating Opposite Arm & Leg Lifts
- Assume hands and knees position (Fig.2)
- Tighten abs while extending opposite arm and leg
- Hold for 1 second and slowly alternate between sides
10 reps on each side per set, 1 set per day

Flexibility Exercises
12. Standing Hamstring Stretch
- Stand with one heel on step (hold rail if needed)
- Slowly lean forward at hips (not your spine) until a gentle stretch is felt in back of leg
- Hold for 30 seconds
3 reps on each leg per set, 1 set per day

13. Standing Hip Flexor Stretch
- Stand while holding onto railing
- Place one leg forward with knee bent and other leg back
- Keep legs shoulder-width apart
- Keep upright and tuck tailbone under until you feel a stretch in the front of hip and thigh of back leg
- Hold for 30 seconds
3 reps on each leg per set, 1 set per day

14. Corner Stretch
- Stand in a corner with one leg forward and other leg back
- Bend knee in front leg
- Place hands, forearms, and elbows on wall at 90° angle to shoulder
- Lean forward until a gentle stretch is felt in chest and shoulders
- Hold for 30 seconds
3 reps on each leg per set, 1 set per day

12. Standing Hamstring Stretch
- Stand with one heel on step (hold rail if needed)
- Slowly lean forward at hips (not your spine) until a gentle stretch is felt in back of leg
- Hold for 30 seconds
3 reps on each leg per set, 1 set per day

13. Standing Hip Flexor Stretch
- Stand while holding onto railing
- Place one leg forward with knee bent and other leg back
- Keep legs shoulder-width apart
- Keep upright and tuck tailbone under until you feel a stretch in the front of hip and thigh of back leg
- Hold for 30 seconds

14. Corner Stretch
- Stand in a corner with one leg forward and other leg back
- Bend knee in front leg
- Place hands, forearms, and elbows on wall at 90° angle to shoulder
- Lean forward until a gentle stretch is felt in chest and shoulders
- Hold for 30 seconds

Strength Exercise
15. Wall Squats with Exercise Ball
- Stand with exercise ball behind back against wall
- Step forward to ensure knees are in line with ankles
- Tighten abs and bend knees into squat position (knees shouldn’t go past toes)
- Keep chest upright and progress to 90-90 position at hip and knee, hold 3 seconds
Perform 10 reps per set, 1 set per day

15. Wall Squats with Exercise Ball
- Stand with exercise ball behind back against wall
- Step forward to ensure knees are in line with ankles
- Tighten abs and bend knees into squat position (knees shouldn’t go past toes)
- Keep chest upright and progress to 90-90 position at hip and knee, hold 3 sec.
Perform 10 reps per set, 1 set per day

Aerobic Conditioning

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