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Chin Tuck, Head Lift

Lie on your back with a pillow under your head. Bend your knees and place your feet flat on the floor.
Gently rock your hips forwards and backwards until your 
back feels comfortable in the middle — this is your neutral spine.
Lower your chin a little and press the back of your head into a pillow, as if you’re holding a peach under your chin.
Tighten your pelvic floor muscles, like you’re trying to stop passing wind or stop the flow of urine.
Keep your chin tucked and lift your head off the floor.
Try to keep the rest of your body still while you do this. 
Hold for 2 seconds, then relax. Repeat x10 times. 
Try to complete this exercise x3-4 times weekly 

 Chin Tuck, Head Lift.png

Abdominal crunch

First do the chin tuck, head lift exercise.
Then, as you breathe out, slide your hands up your thighs toward your knees about 5 cm.
Breathe in as you lower your hands back down to the starting position.
If your neck feels tired, you can put both hands behind your head to help support it.
Hold for 2 seconds, then relax. Repeat x10 times. 
Try to complete this exercise x3-4 times weekly		 Abdominal crunch 1.png

Abdominal crunch 2.png

 Alternating Table Top 

Lay on your back with your knees bent and your feet on the floor. 
Gently tilt your pelvis to press your low back into the floor. 

Take a breath in to get ready. 
As you breathe out, lift one knee so it comes over your hip. Breathe in and hold for 2 seconds.
Don’t let your lower back lift off the floor. 
Slowly bring the foot back to the floor. Repeat the other side.
Repeat x10 times left and right sides. Complete x3 times. 
Try to complete this exercise x3-4 times weekly 

 Alternating Table Top.png

Four point Kneeling Upper Limb Raise

Start on your hands and knees.
Put your hands under your shoulders and your knees under your hips.
Keep your back straight and your hips in a comfortable, middle position.
Tighten your lower tummy muscles.
Take a breath in to get ready.
As you breathe out, lift one arm forward towards your head, keeping it straight.
Breathe in as you bring your arm back down.
Try not to move your body or hips while you do this.
Repeat x10 times on the left and right sides. Repeat this x 2-3 times in total. 
Try to complete this exercise x3-4 times weekly		 Four point Kneeling Upper Limb Raise 1.png

Four point Kneeling Upper Limb Raise 2.png

Bird Dog with Leg Extension

Start on your hands and knees.
Start on your hands and knees. Keep your back flat. Gently tighten your lower stomach muscles. Stretch one leg straight behind you keeping your hips still. Bring your leg back to the starting position and repeat with the other leg. Complete x10 repetitions on  the left and right. Repeat x3
Try to complete this exercise x3-4 times weekly		 Bird Dog with Leg Extension 1.png

Bird Dog with Leg Extension 2.png

Bird Dog

Start on your hands and knees.  Keep your back flat. Gently tighten your lower stomach muscles. Reach one arm forward and the opposite leg back. Keep your hips still. Return to the start and repeat. Complete x10 repetitions on  the left and right. Repeat x3
Try to complete this exercise x3-4 times weekly		 Bird Dog 1.png

Bird Dog 2.png

Sit to Stand with No Arms

Sit on a chair with your feet flat on the floor.
Cross your arms in front of your chest.
Stand up, then slowly sit back down.
Complete x10 repetitions 
Repeat x3.
Try to complete this exercise x3-4 times weekly		 Sit to Stand with No Arms 1.png

Sit to Stand with No Arms 2.png

Bridge

Lie on your back with knees bent. Tilt your pelvis to press your lower back gently into the floor. Squeeze your bottom and lift your hips keeping your them level.  Hold 2 secs then slowly lower back to the starting position.
Complete x10 repetitions. Repeat x3 times in total.
Try to complete this exercise x3-4 times weekly		 Bridge 1.png

Bridge 2.png

Banded Bridge

Place a band around your thighs. Lie on your back with knees bent. Gently press your lower back into the floor. Press your knees gently outwards as you lift your hips. Lower slowly while keeping your hips level.

Hold 2 secs then slowly lower back to the starting position.
Complete x10 repetitions. Repeat x3 times in total.
Try to complete this exercise x3-4 times weekly

 Banded Bridge 1.png

Banded Bridge 2.png

Bridge with March

Lie on your back with knees bent. Tilt your pelvis to press your lower back gently into the floor then lift your hips. Stay in this position and lift one knee towards your chest, then lower it. Swap legs. Keep your hips up and steady.
Repeat x10 alternating left and right legs. 
Complete this x3 times in total.
Try to complete this exercise x3-4 times weekly		 Bridge with March 1.png

Bridge with March 2.png

Forward Lunge with Twist and Ball

Stand up and hold a ball in your hands.
Step forward with one leg and bend both knees in a lunge position.
At the same time, turn your upper body toward the leg in front. Hold for 3 secs
Then return to standing.

Repeat on the other side.

Complete x10 repetitions on left and right sides. 

Repeat x3 times in total. Try to complete this exercise x3-4 times weekly

 Forward Lunge with Twist and Ball.png

Dead Bug

Lie on your back with your hips and knees bent. Point your arms up. Gently press the lower back into the floor. Straighten one leg and the opposite arm towards the floor. Bring them back to the starting position and swap sides.
Complete x10 repetitions at a slow and controlled pace. Repeat x3 times. 
Try to complete this exercise x3-4 weekly 		 Dead Bug 1.png

Dead Bug 2.png

Contact us

If you have any queries relating to this information, please contact the Physiotherapy service.

About this information

Service:
Physiotherapy

Reference:
BB/006

Approval date:
29 June 2026

Review date:
1 June 2029

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This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.