Extension Home Exercise Program

1. Knee to Chest

Sets: 2 Reps: 1 Freq: 2x per day Hold: 15 seconds

While lying on your back, hold your knees and gently pull them up towards your chest.

2. Pelvic Tilt with Adduction

Sets: 2 Reps: 10 Freq: 1x per day Hold: 2 seconds

Lie on your back and perform a pelvic tilt. This can be done by squeezing your stomach muscles and filling the abdominal area like a balloon to press your lower back into the floor/mat. Imagine trying to bring your tailbone and belly button together. Hold this while squeezing a small rubber ball/rolled up towel between your knees.

3. Cat and Cow

Sets: 2 Reps: 10 Freq: 2x per day Hold: 2 seconds

Start in tabletop position on all fours. Place a pillow under your knees for support if needed. Inhale and drop your belly towards the floor. Lift your chin and chest, and gaze up toward the ceiling. Squeeze your shoulder blades and draw shoulders away from your ears creating the greatest arch in your spine as you comfortably can. Exhale, release the crown of your head toward the floor, but don’t force your chin to your chest. Round
your back towards the ceiling and focus on bringing your tailbone toward your belly button creating the greatest arch towards the ceiling as you comfortably can.
This should be a slow and controlled motion, moving back and forth between these two positions with controlled breathing.

4. Figure 4 Stretch – Lying down

Sets: 2 Reps: 1 Freq: 2x per day Hold: 15 seconds

While lying on back, bend both legs and keep feet planted on the floor. Cross one ankle over your opposite knee creating figure-4. Wrap your arms
around the leg that is planted and gently pull knee towards chest. You should feel the stretch in the back of the crossed leg. Repeat on opposite side. Notes: use a towel to wrap around leg and pull if you cannot comfortably reach with your arms.

5. Figure 4 Stretch – Sitting

Sets: 2 Reps: 1 Freq: 2x per day Hold: 15 seconds

Sitting up tall on chair, cross one leg over into figure 4 position. Gently press knee down toward floor and lean forward keeping chest up until stretch is felt in buttocks or outside of hip. Repeat on opposite side.

Images provided by Physiotec


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