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Instructions:
- Start with the Isometric version of each exercise
- Isometric = press and hold
- Move through the progressions within comfort
- When you can complete 3 sets of 10 bridges with the band loop please speak to your physiotherapist about further progression
1. Hip Abduction/External Rotation – Isometric
- Pull out against the band and hold
2. Hip Abduction/External Rotation – Concentric/Eccentric
- Pull out against the band then return to the starting position. Repeat.
3. Hip Abduction – Isometric
- Pull out against the band and hold
4. Hip Abduction – Concentric/Eccentric
- Pull out against the band then return to the starting position. Repeat.
5. Hip Abduction/External Rotation + Bridge
- Pull out against the band. Keep pressure on the band.
- While pulling out against the band, push through your feet to lift your bum eg. bridge
- Lower down while keeping tension on the band.
- Repeat.
