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Variation 1: Side-Lying

Instructions

  1. Lie down on your side with the affected leg up.
  2. Tie a theraband around your ankles / lower leg.
  3. Ensure your aligned, by making your shoulders, hips, knees and feet all in one straight line.
  4. Lift the top leg up, putting tension on the band.
  5. Return to the start.
  6. Repeat this as many times as your Physiotherapist has prescribed.

Variation 2: Standing

Instructions:

  1. Stand near a chair or wall to give yourself support.
  2. Tie a theraband around your ankles.
  3. Extend one leg out towards the side, putting tension on the theraband.
  4. Return the leg to the starting position.
  5. Repeat this as many times as your Physiotherapist has prescribed.

Precautions

  • Try not to move too much with your upper body. If you cannot, this means you might be compensating for weakness and this exercise could be too difficult for you.
  • This is a strength exercise, and your muscles need time to recover. Don’t try to do more of this than your Physiotherapist has prescribed, as you could over do it.