«tippy bird»

abdominal breathing with contraction of the diaphragm

abdominal transverse progression

adductor stretch in lying position

clock

diaphragmatic suction

hip extension in plank position

hip flexion kneeling

hip flexor stretch

mobility : sacroiliac self-mobilization

running position

side plank – progression

stength : bridge with upper limb

strength : abdominal stabilization on ball

strength : bridge abductor

strength : bridge adductor

strength : bridge on ball

strength : crunch on ball

strength : isometric crossed abdominals

strength : oblique abdominals sitting

strength : synergistic contraction of the pelvic floor

stretch : abdominal muscles

stretch : gluteal muscle

stretch : hollow back/round back hip external rotation

stretch : hollow back/round back internal hip rotation

stretch : ilio-tibial band

stretch : internal hip rotation

stretch : lumbar lordosis lying

stretch : lumbar lordosis standing

stretch : quadratus lumborum

warrior stability