1Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
Go to a depth where your pain is less than 4/10. Load up on your racks as needed so that you’re fatiguing at the end of the 15 reps.
2Hip Flexion – Deadbug
- Place the prescribed exercise band over both feet.
- Starting in the tabletop position, ensure your hips and knees have a 90 degree bend.
- Maintain a neutral pelvic position.
- Keep the arms and shoulders relaxed by your side.
- Slowly extend the knee of one leg out so the toes are at the same level.
- Draw the knee back to the starting position and repeat on the opposite side.
3Quadriceps – Advanced
- Bend the knee of the side to be stretched and take the top of the foot into the palm of the hand.
- Ensure the supporting leg is straight and the trunk is upright.
- Maintaining a proud chest, bend the elbow of the supporting arm to increase the bend at the knee.
- Tuck the tailbone under to limit arching out through the lower back.
- Sustain as per Physiotherapist guidelines.