Strength: Hip Abduction (Side Lying)

Instructions:

• Position yourself in side lying with the target side uppermost
• You can perform this lying down completely or with the bottom elbow bent to 90 degrees directly underneath the shoulder
• Extend the top leg so the knee is straight, bottom leg is slightly bent for stability
• Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg
• Repeat as per Physiotherapists instructions

Extension variation:

• Position yourself in side lying with the target side uppermost
• You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder
• Extend the top leg so the knee is straight
• Take the heel to the back of the mat
• Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg
• Repeat as per Physiotherapists instructions

Extension with internal rotation

• Position yourself in side lying with the target side uppermost
• You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder
• Extend the top leg so the knee is straight
• Take the heel to the back of the mat
• Internally rotate the leg so the toes point towards the floor
• Repeat as per Physiotherapist instructions

Precautions

• Avoid rolling out through the top hip
• Ensure that the trunk remains steady and you do not attempt to generate movement from here
• Watch for the leg wandering forwards