Instruction in correct back posture (ergonomic guidance) by a physiotherapist is important.
Condition
Unlimited: Cycling, swimming, light jogging on soft surfaces.
Stretching
Lie on your back. Hold the back of your knee with both hands. Pull your working leg up towards your head, so that you feel a gradual stretch in your hamstring. Perform the exercise with both a straight and a bent knee. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.
Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
The exercise can also be performed lying on your side or stomach. Lie on your stomach and wrap a towel around your ankle. Use your hands to pull the towel, so that your foot is pulled up and back. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Lie on your back. Bend your hips and knees. Wrap your hands around your shins and press your knees towards your head, lifting your head at the same time to gradually stretch your back. Hold the position for 20 seconds. Relax for 20 seconds.
‘The Cobra. Lie on your stomach with your forehead on the floor, palms by your shoulders and elbows in towards your body. Lift your head and upper back. The navel remains on the floor. Hold the position for at least 5 seconds. Return to the starting position. Relax for at least 5 seconds.
Coordination
Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Strength
Lie on all fours. Alternately lift your left and right leg up and stretch it backwards with your knee fully extended so that it is flush with your back.
Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.
“Pelvic lift on one leg”. Lie on your back with the working leg bent. Lift the healthy leg. Then lift your hips off the floor, keeping your weight on the working leg. Your back and thighs should be in a straight line. Your knee should remain bent. Hold the position for a few seconds and lower your bottom again. The intensity is increased by extending the working leg further, so that the foot moves further away from the body.
Lie on your side with your forearm and knee on the floor, knees bent, and the working leg on top. Lift your hips so that your body is straight. Hold the position for at least 5 seconds. Slowly lower your hips back to the starting position.