Lie flat on your back with your legs extended and your arms resting comfortably by your sides for stability.
Place a soft ball or small Pilates ball between your feet, ensuring it is securely held.
Lift your legs slightly off the floor, keeping them straight and hovering a few centimetres above the ground. Make sure your lower back remains flat against the floor by engaging your core muscles.
Gently squeeze the ball with your feet, engaging your inner thigh muscles (adductors) to create a controlled isometric contraction.
Focus on holding the squeeze, making sure not to over-exert but just enough to feel the muscles activate and provide relief.
Breathe steadily, ensuring the core remains engaged and your lower back does not arch.
Hold the squeeze for as long as prescribed by your physiotherapist.
Gently release the squeeze and lower your legs back to the ground to rest before repeating.
Hold/maintain as prescribed by your physiotherapist.
Category: Strength Region: Lower Limb, Hip Equipment: Ball Position: Seated Activation: Isometric Unilateral: No
