1Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
Build to 10 sets of 5 seconds
2Piriformis
- Start by lying on your back with knees bent comfortably and feet on the ground.
- Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
- Lift the knee and grab the underside of your thigh.
- Pull your thigh towards you until you feel a stretch in the side of your hip.
- Sustain as per Physiotherapist guidelines.
As needed several times a day
3Piriformis
- Come into a sitting position on a chair.
- Position the ankle of the target limb onto the opposite knee.
- Allow the knee to open towards the floor.
- Sustain as prescribed.
When sitting
4Bridge
- 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.
5Hip Internal and External Rotation
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.
6Sciatic Nerve Slider