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1. PFM Exercises lying on your back and side, dificulty : light (PFM _ back _side) label25
| Exercise | Description | Starting position | |
| 1a | Lying down on your back, one leg bent and the other one streched, stable lumbar region, execution of a drawing-in maneuver. Raise outstretched leg (pain-free) |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 1b | Lying down on your back ,one leg bent and the other one stretched, stable lumbar region, execution of a drawing-in maneuver, Circle with the leg streched (pain-free). |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 1c | Lying down on your side, one leg bent and the other one stretched, stable lumbar region, execution of a drawing-in maneuver, Raise outstretched leg(pain-free) |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 1d | PFM Exercises, lying on your back circling your leg. Lying down on your side, one leg bent and the other one stretched, stable lumbar region, execution of a drawing-in maneuver. Circle with the stretched leg (pain-free). |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
1. Repetition: The number of repetitions of the exercise, if L + D, is the number of repetitions for each leg
2. Duration: duration in seconds or holding positions
3. Break: Leave during exercise for a few seconds.
4. Days of the week: number of training days per week
The duration of the activation period of local stabilizers will vary for the patients. People differ in their abilities. Some will master activation techniques earlier, others later, however, it is recommended to perform at least four weeks of exercise to activate the abdominal muscles and pelvic floor muscles. Only the correct execution of the drawing-in maneuver can allow us to safely perform all exercises to stabilize the core in the following periods, which in turn can lead us to reduce low back pain. Also very important is the development of the pelvic floor muscles, to which most people pay too little attention.
1. PFM Exercises lying on your back using a ball.
| Exercise | Description | Starting position | |
| 1e | Lying down on your back, legs bent, stable lumbar region, execution of a drawing-in maneuver, squeeze a ball with your knees and press your hands to base. Equipment: ball. |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R) :Y |
| 1f | Lying down on your back, legs bent, stable lumbar region, execution of a drawing-in maneuver, squeeze a ball with your knees and push your legs with your hands. Equipment: ball. |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R) :Y |
| 1g | Lying down on your back, legs bent, stable lumbar region, execution of a drawing-in maneuver, squeeze a ball with your knees and raise your hands to your knees. Equipment: ball. |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 1h | Lying down on your back, legs bent, stable lumbar region, execution of a drawing-in maneuver, squeeze a ball with your knees and raise your back and hands to your knees . Equipment: ball. |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 1i | Lying down on your back, legs bent, stable lumbar region, execution of a drawing-in maneuver, squeeze a ball with your knees while doing a bridge with your back. Equipment: ball. |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 1j | Lying down on your back, legs bent, stable lumbar region, execution of a drawing-in maneuver, squeeze a ball with your knees while pushing your knees away with your hands. Equipment: ball. |  | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
2. Core stabilization exercises
2.1 Core stabilization exercises in kneeling a position (menu_second_core_stab)
| Exercise | Description | Starting position | |
| 2a | On Hands & Knees Leg Lift The support in is on the hands, and knee, toe and outstretched leg, stable lumbar region, execution of a drawing-in maneuver, Raise outstretched leg Equipment: stick Core stabilization-2a-desna.mp4 Core stabilization-2a-leva.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 2b | On Hands & Knees Arm/Leg Lift The support in is on the hands, knee and toe, leg is outstretched, stable lumbar region, execution of a drawing-in maneuver. Raise outstretched leg and oposite arm. Equipment:stick Core stabilization-2b-desna.mp4 Core stabilization-2b-leva.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week4:5 Both(L+R):Y |
2.2 Core stabilization exercises in side position
| 2c | Modified side plank, lift hip lying down on your side, one leg bent and the other one streched, stable lumbar egion, execution of a drawing-in maneuver. Raise your hip Core stabilization-2c.mp4 Core stabilization-2c-still.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week4:5 Both(L+R):Y |
| 2b | Modified Side Plank, leg circling, lying down on your side, one leg bent and the other one streched, stable lumbar egion, execution of a drawing-in maneuver. Raise your hip and outstretched leg Core stabilization-2d1.mp4 Core stabilization-2d2.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week4:5 Both(L+R):Y |
| 2d | Modified Side Plank, leg circling , lying down on your side, one leg bent and the other one streched, stable lumbar egion, execution of a drawing-in maneuver. Raise your hip and circle your outstretched leg Core stabilization-2d1.mp4 Core stabilization-2d2.mp4 |  | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week4:5 Both(L+R):Y |
| 2e | Walking with sticks. Equipment: sticks |  | Duration: 1 h Daily(Y/N): Y |
3. Core stabilization and strengthen exercises
| 3a | Elbow plank/Forearm plank The support in is on the elbows, knee and toe , stable lumbar region, execution of a drawing-in maneuver. Raise your hip. core strength-3a-still.mp4 core strength-3a-desna.mp4 core strength-3a-leva.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 3b | Elbow plank/Forearm plank The support in is on the elbows and toes , stable lumbar region, execution of a drawing-in maneuver. Raise one leg. core strength-3a-still.mp4 core strength-3a-desna.mp4 core strength-3a-leva.mp4 |  | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 3c | Hand plank The support in is on the hands , knee and toe, stable lumbar region, execution of a drawing-in maneuver. Raise hip. core strength-3b-desna.mp4 core strength-3b-leva.mp4 core strength-3b-stil.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 3d | Hand plank The support in is on the hands, knee and toe, stable lumbar region, execution of a drawing-in maneuver. Raise the leg. core strength-3b-desna.mp4 core strength-3b-leva.mp4 core strength-3b-stil.mp4 |  | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
3.1 Core stabilization and strengthen exercises using stability ball
| 3e | Stability ball elbow plank The support in is on the elbows and toes , stable lumbar region, execution of a drawing-in maneuver. Alternative Raise the leg. Equipment: ball. Core Strength-3c-desna.mp4 Core Strength-3c-leva.mp4 Core Strength-3c-stil.mp4 |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R) :Y |
| 3f | Stability ball elbow plank The support in is on the elbows and toes , stable lumbar region, execution of a drawing-in maneuver. Alternative Raise the leg. Equipment: ball. Core Strength-3c-desna.mp4 Core Strength-3c-leva.mp4 Core Strength-3c-stil.mp4 |  | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R) :Y |
| 3g | Stability ball elbow side plank The support in is on the elbow and toes , hip is on base, stable lumbar region, execution of a drawing-in maneuver. Raise your hip. Equipment: ball. |   | Repetition 1 : 5 x Duration 2 : 5 sek Break 3 : 5 sek Days of the week 4: 5 Both(L+R):Y |
| 3h | Daily task |   | Duration : > 1 h Daily(Y/N): Y |
