Based feet on the ground beneath the knees
To activate the abdominals pull your navel to the back (like a forced inspiration), while maintaining the starting position
Lift your knees alternately or at the same time, if you already have some training, about 15 cm and hold this position for 2 seconds.
Avoid injuries with exercises
The exercises should be performed before symptoms appear and never in the acute phase of injury.
We present you a set of exercises that you can easily perform at home or even between treatments in your workplace. Perform 1 set of 15 repetitions of each exercise routine, pausing 30-60 seconds between each.
• Fit ball (ball)
• Dumbbells (must start with light weight and gradually increasing)
• A mattress yoga
Exercises for upper limbs
Place the column in a neutral position, legs shoulder width apart and slightly flexed. It can be done sitting or standing. Arms stretched along the trunk with hands facing forward.
Flit forearm on the arm and return to the starting position.