Table 1. Trunk stability exercise program

Posture	Description
(A) Frog position adductor stretch	Position your knees wide apart with feet turned outward. Extend your arms forward and place your elbows lightly on the floor. While maintaining mild abdominal tension, slowly shift your upper body forward and backward to create a gentle stretch in the inner thighs. Ensure the pelvis does not tilt to one side. Perform continuously for 1 minute within a pain-free range.
(B) Frog position internal rotator strengthening	From the frog position, widen your knees slightly beyond shoulder width. Using the knee as a pivot axis, slowly rotate one foot outward (internally rotating the hip) so the toes point inward. Engage the core to prevent lumbar swaying or pelvic rotation. Perform 2 sets of 15 repetitions at a controlled tempo, focusing on the sensation of internal rotation. Repeat on the opposite side.
(C) Frog position hamstring stretch	In the frog position, extend one leg out to the side with the knee straight. Slowly push your hips backward to elongate the posterior thigh muscles. Tighten the abdominals to maintain a neutral spine and prevent rounding of the lower back. Hold the stretch for 1 minute without bouncing, then switch sides.
(D) Piriformis stretch	Position the front leg in a bent posture (similar to a pigeon pose) and extend the opposite leg straight back, allowing the hips to sink naturally toward the floor. Keep the chest upright to feel a stretch deep in the gluteal region. Hold for 1 minute. Adjust the intensity by leaning the torso forward if needed, but reduce the range if pain occurs.
(E) Hip internal and external rotation	Sit on the floor with legs wide apart and spine upright to prevent posterior pelvic tilt. Pivot one knee inward and outward to explore the hip’s range of motion. Repeat 15 times on each side to gradually increase mobility. Focus on maintaining a stable center to prevent lumbar or pelvic rotation.
(F) Tensor fasciae latae stretch	Lie supine with knees bent. Place the heel of the opposite foot on the outside of the knee being stretched and gently guide the leg inward toward the floor. You should feel a stretch along the outer thigh and hip. Engage the core to keep the pelvis grounded and relax the shoulders. Hold for 1 minute.
(G) Lunge position rectus femoris stretch	Assume a lunge position with the front leg at 90 degrees and the back knee on the floor. Grasp the ankle of the rear leg with the same-side hand and gently pull it toward the glutes to stretch the front of the thigh. Slightly push the pelvis forward to lengthen the rectus femoris. Brace the core to prevent lumbar hyperextension. Hold for 1 minute, then switch sides.
(H) Lunge position hamstring stretch	From a kneeling position, extend the front leg straight and dorsiflex the foot (pull toes toward the body). Slowly push the hips back while leaning the torso forward to stretch the entire posterior thigh. Contract the abdominals to prevent rounding of the back. Hold for 1 minute.
(I) Upper and lower abdominal crunch	Lie supine with knees bent and feet flat. Place hands behind the head or on the chest. Gently tuck the chin and engage the abdominals to lift the shoulders and scapulae off the floor. Focus on curling the ribcage down rather than lifting the torso high. Pause for 1 second at the top and slowly lower. Perform 15 repetitions.
(J) Single-leg bridge	Start in a standard bridge position. Lift one leg off the floor, keeping only the supporting leg grounded. Drive through the supporting heel to lift the hips, maintaining a level pelvis. Align the shoulders, hips, and knees. Hold for 1 second at the top and slowly lower. Perform 2 sets of 15 repetitions per leg.
(K) Plank	Place elbows on a chair (or floor) directly under the shoulders. Extend legs back to form a straight line from head to heels. Brace the abdominals as if tightening a corset to prevent the hips from sagging or hiking up. Keep the neck neutral. Hold for up to 2 minutes.
(L) Side plank	Lie on your side with the lower elbow under the shoulder. Extend legs straight or stagger the top leg forward for balance. Lift the hips to form a straight line from shoulder to ankle, engaging the obliques and glutes. Prevent the waist from sagging. Hold for 1 minute on each side.
(M) Side-lying adductor raise	Lie on your side. Extend the bottom leg straight and bend the top leg, placing the foot on the floor in front. Dorsiflex the bottom foot and slowly lift the leg to engage the inner thigh. Hold for 1 second and lower with control. Perform 2 sets of 15 repetitions.
(N) Bridge with hip flexion	From a bridge position with hips lifted, maintain pelvic stability and slowly lift one knee toward the chest (hip flexion). Keep the core tight to prevent the lower back from arching. Lower the foot and repeat on the opposite side. Perform 2 sets of 15 repetitions per leg.
(O) Squat	Stand with feet shoulder-width apart, holding a chair for stability if needed. Push hips back and bend knees as if sitting in a chair, ensuring knees do not collapse inward or extend excessively beyond toes. Keep the chest up and back straight. Drive through the heels to return to standing. Perform 2 sets of 15 repetitions.
(P) Standing single-leg raise	Stand upright, lightly holding a wall or chair. Lift one knee to 90 degrees while engaging the core and glutes to prevent the pelvis from tilting. Lower the leg slowly with control. Perform 2 sets of 15 repetitions per side.