1Hip Adduction
- Position yourself in side lying with the target side in contact with the ground.
- Prop yourself onto your elbow so the shoulder is stacked directly above.
- Use the opposing arm for balance on the ground or place the hand on the hip.
- Bend the top leg so the foot is firmly planted in front of the bottom leg.
- With a straight knee and toes flexed, lift and lower the bottom leg towards the roof.
2Hip Adduction [Short Lever]
- Lie on your back with the knees bent and the heels flat on the ground.
- Place a ball or rolled up towel/folded pillow between the legs.
- Keeping the pelvis flat on the mat, squeeze the ball together and release the tension by half.
- Repeat as prescribed by your physiotherapist.
Can hold in table top position to challenge core also
3Hip Abduction
- Stand close to a kitchen bench or a pole/support.
- Lift one leg out to the side while keeping the other supported on the ground.
- Avoid shifting the weight through the pelvis or hitching the hip up.
- Repeat as per physiotherapist guidelines.
Perform with band. Both adduction and abduction.