1Hamstring Curl
- Come into lying on your back with the target limb bent.
- Initially these exercises commence at 90 degrees as demonstrated at the start of the video.
- Dig the heel down and back towards your sit bone.
- You should feel your hamstring active during this contraction.
- Sustain the contraction as advised by your physiotherapist.
Reduce the intensity of the applied resistance
2Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
AM/PM
3Banana Stretch – Quadratus Lumborum
- Find a wall/doorway that can be gripped with the hands.
- Stand close to the doorway and grab with both hands.
- Draw the side of the body that’s furthest away for the wall outwards until you feel a stretch up the side of the body.
R side opening will be the nicest. Can complete am/pm
4Clams – Level 1
- 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.
- Maintaining this position, slowly lift and lower the top leg.
- To intensify this movement your therapist may recommend adding a theraband above the knees.
Completed 3 x /week
5Heel Raise
- Position yourself on either a step or the ground as discussed with your Physiotherapist.
- With straight knees, lift the heels up to an elevated position.
- Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position.
- Repeat lifting the heels always with both feet and lowering on the affected side.
3 x /week
6Hip Abduction [Long Lever]
- Come into lying on your back with a pillow underneath the knees.
- Fasten a belt / strap without any tension above the knees when the feet are together.
- Keeping your pelvis and lower back in a neutral position, press the legs out against the belt.
- This should activate the muscles through the outer hip.
- Sustain prescribed by your Physiotherapist.
- Repeat as per Physiotherapist guidelines.
3 x /week
7Bridge [Staggered]
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Position the feet in a staggered position with the target foot closest to you.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
R leg closest to the buttocks will work that side most. Lets see how it goes with some more load!
8Single Leg Heel Raise [Plantarflexion]
- Stand with the heels coming off the edge of the step/ledge.
- With straight knees, lift the heels as high as you can.
- Once in position, take the unaffected limb off the step and maintain contact with the forefoot of the target limb.
- Keep the heel in a neutral position without inward/outward rotation.
- The weight should be in the balls of the feet and activation through the calf.
- Maintain for the duration as per Physiotherapist guidelines.
- Ensure there is something stable to maintain balance.
Can complete on flat ground as shown in clinic
9Plank [Kneeling]
- Come into a 4 point kneeling position.
- Bring the hands in front of the shoulders.
- Keeping the weight in the knees and fingertips, bring the body weight forward to position the shoulders above the wrist.
- Keep the tailbone tucking under and the shoulder blades drawing together.
- Maintain eye level with the finger tips.
- Imagine drawing your belly button towards your spine.
10Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.