1Hamstrings Stretch
- Lying on your back.
- Utilise a strap or towel and place it around the base of your foot.
- Flex your hip to 90 degrees to your body.
- Keep the other leg straight on the ground.
- Draw your toes towards your head and extend your heel to the ceiling.
- Go to the point where you can feel a stretch on the back of your thigh.
- Sustain as per Physiotherapist guidelines.
Daily
2Calf Stretch
- Sit on the ground or on your bed with your legs out straight in front of you.
- Loop a towel or belt over the top end of your foot.
- Keep your leg straight.
- Gently pull on the ends on the towel/ belt to pull your ankle back.
- Hold for 30-60 seconds or as advised by your Physiotherapist.
Daily
3Hip Abduction
- 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.
Each side. Every 2-3 days.