Prepared By: Elizabeth Inscore
Supine Transversus Abdominis Palpation
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise
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Setup
Begin lying on your back with your legs straight.
Movement
Place your fingers just inside the bones on the front of your pelvis. Exhale, and gently pull the muscles under your fingers in toward your
spine. Relax and repeat.
Tip
Make sure to draw in rather than push out your muscles. This should be a subtle movement.
Supine Pelvic Floor Contraction
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise
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Setup
Begin lying on your back with your legs bent and feet resting on the ground.
Movement
Exhale, and contract your pelvic floor muscles. Relax, inhale, and repeat.
Tip
Make sure you are focused on the pelvic muscles and keep the buttock and thigh muscles relaxed.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Login URL: atipt.medbridgego.com • Access Code: CDE4J79C • Date printed: 02/14/2020 Page 1
Supine Pelvic Circles
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise
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Setup
Begin lying on your back with your legs bent and feet resting on the ground.
Movement
Gently move your pelvis in a circular direction, first clockwise, then counterclockwise.
Tip
Make sure to continue breathing evenly. You can imagine there is a plate on your pelvis and you are rolling a small ball around the edges.
Seated Pelvic Floor Contraction
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise
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Setup
Begin sitting upright.
Movement
Exhale, and contract your pelvic floor muscles. Relax, inhale, and repeat.
Tip
Make sure to avoid holding your breath or pushing out your abdomen during the exercise.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Login URL: atipt.medbridgego.com • Access Code: CDE4J79C • Date printed: 02/14/2020 Page 2
Supine Heel Slides
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise Exercise
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Setup
Begin lying on your back with your legs bent and your hands resting on your belly.
Movement
Take a deep breath in, as you exhale, tighten your abdominal muscles. Continue to breathe normally as you hold the contraction and slowly
slide one leg out straight. Slide back to start position, relax contraction and then repeat with the other leg.
Tip
Remember to breathe normally through out this exercise as you keep your abdominals tight.
Supine Single Leg Extensions
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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Setup
Begin lying on your back with your legs bent and your hands resting on your belly.
Movement
Take a deep breath in, as you exhale, tighten your abdominal muscles. Raise one knee to your chest and then slowly straighten your leg out,
keeping it several inches above the floor. Return your leg to the starting position and repeat with your other leg.
Tip
Remember to breathe normally through out this exercise as you keep your abdominals tight.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Login URL: atipt.medbridgego.com • Access Code: CDE4J79C • Date printed: 02/14/2020 Page 3
Supine Bent Knee Foot Taps
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise Exercise
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Setup
Begin lying on your back with your legs bent and your hands resting on your belly.
Movement
Take a deep breath in, as you exhale, tighten your abdominal muscles. Continue to breathe normally as you bring both legs up until you are at
a 90 degree angle at your hips and knees. Keep one leg raised as you bring one foot down to the floor. Bring this foot back up and repeat with
the other leg.
Tip
Remember to breathe normally through out this exercise as you keep your abdominals tight.
Mini Squat with Pelvic Floor Contraction
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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Setup
Begin in a standing upright position holding onto a stable object at your side for support.
Movement
Contract your pelvic floor muscles, and perform a mini squat, bending at your knees and hips. Repeat these movements.
Tip
Make sure to breathe evenly and keep your weight in your heels when you squat.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Login URL: atipt.medbridgego.com • Access Code: CDE4J79C • Date printed: 02/14/2020 Page 4
Supine Bridge with Pelvic Floor Contraction and Hip Rotation
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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Setup
Begin lying on your back with your legs bent and feet resting on the ground.
Movement
Contract your pelvic floor muscles, then tighten your buttocks and lift your hips off the ground to a bridge position. Allow one side of your
pelvis to drop down a few inches, then bring it back up and repeat with your other side.
Tip
Make sure to keep your abdominal and pelvic muscles tight as you rotate your hips.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Login URL: atipt.medbridgego.com • Access Code: CDE4J79C • Date printed: 02/14/2020 Page 5
