1Hip Abduction [Seated]
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
2Median Nerve Slider
- Sit comfortably on a chair sideways from a higher surface such as a table our counter.
- Place your elbow comfortably over a pillow 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Tilt your head towards the extended arm.
- Return starting by bending the wrist, elbow until the fingers point towards the head.
- Allow your head tilt to the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapists instructions.
3Self Epley Manoeuvre (Right)
- Start in long sitting with a pillow behind your back.
- Turn your head 45 degrees to the right side.
- Slowly lay backwards over the pillow until your head touches the bed while maintaining your head turn. This will put you into 30 degrees of neck extension.
- Hold this position for at least 1 minute.
- Keep your head in contact with the bed and slowly turn your head to the left side until you head is facing 45 degrees to the left.
- Hold this position for at least 1 minute.
- Tuen onto your left side and turn your head another 90 degrees until your nose is pointing into the bed and gently tuck your chin.
- Hold this position for 1 minute.
- Slowly sit up on the left side of the be and keep your head turned until you are upright.
- Hold this position for another 1 minute.
- Repeat this again and do this twice a day.
4Clam
- Lie on your side with the affected leg up.
- Tie a band around your knees.
- Bend the knees and hips to about 30 degrees.
- Keep your feet together, and lift the top knee up, applying tension to the band.
- Return the knee down.
- Try not to rotate through the back, this movement should be with your hips.
- Repeat this as many times as your Physiotherapist has prescribed.
5Clams – Level 2 [Elevated]
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Elevate both feet and keep the heels together.
- Maintain this position and slowly lift and lower the top leg.
- Repeat as per physiotherapist instruction.