| Exercise type | Description | Dosage |
---|---|---|---|
1. | Knee to chest | In crook lying position, pull both knees to the chest with interlocked fingers until a comfortable stretch is felt in the hip and lower back. Maintain the highest position | 5–10 s hold, 10 reps |
2. | Lumbar rotation | In crook lying position, slowly rock knees from side to side as far away as possible and maintain each position | 5–10 s hold, 10 reps |
3. | Bridging | In crook lying position, lift the pelvis in a straight line as far up as possible and maintain the highest position | 5–10 s hold, 10 reps |