1Hip Flexion
- Come to a position lying on your back and place exercise band around the tops of your feet.
- From here, slowly bring one knee up towards your chest.
- Return to the starting position, ensuring you control the movement back down.
- Repeat as per physiotherapist guidelines.
2Hip Flexion
- To start with, anchor the exercise band directly behind you and place one end around the front of your ankle.
- From here, place your hands against a wall or chair to act as a support.
- Keep your torso and hips in a straight line like a plank.
- Bring one knee up towards your chest, without losing control of the plank position.
- Return to the starting position and repeat as per physiotherapist guidelines.
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
Red band around thighs – press out into band
4Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
5Hip Flexor Stretch [Standing]
- Start in a split stance by stepping one foot forwards with your feet hip width apart.
- Tuck your tailbone while keeping your chest up.
- Keep your back leg straight.
- Slowly lunge forwards through the front leg.
- You should feel a stretch in the back leg at front of the hip.
- You can do this next to a chair and hold on for balance if required.
- Hold as prescribed by your Physiotherapist.
6Wall Squat [Deep]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position – as low as able.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
7Quadrant
- Stand on the affected leg.
- Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
- You may steady yourself between each direction if required.
- Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
- Further directions may be progressed by your Physiotherapist.
Can stand on pillow or towel for challenge
8Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
9Runners Touch
- Start with one leg in the air with the hip and knee at a right angle.
- Lift the arm on the same side as the leg in the air.
- Focusing on controlling your stance leg, reach forward with your arm to touch the ground.
- Return to your starting position ensuring the movement is controlled and balanced.
- Repeat as per physiotherapist instruction.
10Goblet Squat
- Hold the weight prescribed at the level of the chest. You may use a kettlebell as shown or dumbells.
- Position the feet underneath the hips.
- Bending the knees and hips at the same time, send the hips back like you are sitting down.
- Maintain an upright posture.
- To stand, push through the feet to straighten the knees and tuck the tailbone.
- Repeat as per Physiotherapist’s guidelines.