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Instructions: Prone
- Lay on your stomach with your head resting on your forearms
- Slowly bend your knee until you feel a stretch in your leg
- As you lower your leg, raise your head up at the same time
- As your bend you knee again, lower your head back onto your forearms
- Repeat this 10 times or as directed by your physiotherapist
Instructions: Sidelying
- Lay on your side and hug your bottom knee into your chest
- Have your top knee bent at a 90 degree angle
- Slowly extend your top leg backwards while keeping your knee bent
- At the same time tilt your head backwards
- Then tilt your head forwards as you bring your top leg forwards into hip flexion
- Maintain a 90 degree knee bend in your top leg throughout the exercise.
- Repeat x10 or as prescribed by your physiotherapist
Precautions
- Perform this exercise strictly as guided by your physiotherapist – do not be tempted to perform more repetitions as this may irritate the tissue.
- Complete all movements slowly
- Do not push past a light stretch/ tension when performing these movements
- If your symptoms become aggravated, stop immediately and notify your Physiotherapist.
