1Single Leg Squat
- Stand on the target limb with a straight knee.
- Ensure the hips are square and the chest proud.
- Keeping the hips level, bend the knee and send the hips back.
- Maintain an upright body position.
- Press through the foot to return to the start position by straightening the knee.
- Repeat as per Physiotherapist’s guideline.
Focus on keeping your kneecap over your 3rd toe
2Step Down [Lateral]
- Start by standing on a step with both feet.
- Shift your weight to the leg that will remain on the step.
- Slowly bend at the hip and knee of your stance leg, controlling the movement as you lower your other leg toward the ground.
- Gently tap your heel on the floor without putting any weight through it.
- Push through the heel of your stance leg and straighten at the hip and knee to return to the starting position.
- Ensure your knee stays aligned with your second toe and avoid letting it collapse inward.
- Keep your hips level throughout the movement to maintain balance.
- Complete repetitions as prescribed by your physiotherapist.
Focus on keeping your hips level, and your kneecap over your 3rd toe
3Hip 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.
Make sure to squeeze the million dollars under your back