1Reverse Nordic
- Come to a kneeling position with a mat or towel underneath the knees for cushioning.
- Cross the hands over the chest and tuck the pelvis under.
- Slowly lower the trunk in a straight line from head to pelvis towards the floor.
- When you are unable to continue lower the hips onto the heels and rise.
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.
3Hip Flexor Stretch [Kneeling]
- Kneeling in a lunge position, keep your trunk over your pelvis.
- Your weight is on the leg underneath the body, the front leg is at a 90-degree bend.
- Gently tuck your tail.
- You should feel a stretch in the front of the hip on the leg behind and down into the thigh itself.
- Sustain as per Physiotherapist guidelines.