1Sit To Stand [Single Leg]
- Position yourself in front of the chair of choice without the back of the leg contacting the chair.
- Shift the weight onto the target leg and lower down so your bottom contacts the chair.
- During the lowering phase, ensure the hips stay level and square to the front.
- Bend the knee and simultaneously send the hips back behind you.
- Stand from the chair using the target limb.
- Straighten the knee and tuck the tailbone under at the end of the movement.
- Repeat as per Physiotherapist’s guidelines.
Monitor depth as required
2Single Leg Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands across the chest.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
3Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
Can be on the flat
4Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
Add band around knees as well as feet
5Wall Ball Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the ball).
- Position the fitball below the hip in the middle portion of the outer thigh.
- Lifting the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the fitball towards the wall.
- Soften the standing leg and move the hips slightly back.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
6Hopping to Step [Double Leg]
- Begin standing with a step in front of you.
- Jump onto the step using both legs.
- Land with both legs.
- Jump back down to the start.
- Repeat as many times as your Physiotherapist has prescribed.
3 times per week