1Copenhagen [Advanced]
- Place the target foot onto a chair the support should stop before the knee joint.
- Prop the bottom elbow underneath the shoulders.
- Straighten the top leg, elevating the hips towards the roof.
- Dependent on the level your Physiotherapist has advised you to work at, keep the knee on the ground or straighten the bottom leg and lift towards the chair.
- Lift and lower for the determined number of repetitions.
2Adductor Stretch (Butterfly)
- Come into a lying position on a soft surface.
- Bend the knees to roughly 90 degrees.
- Open one knee out to the side of the mat allowing the sole of the foot to come off the ground.
- Repeat on the opposite side.
- Bring the soles of the feet together.
- Relax through the buttocks and inner thigh and allow the knees to melt open.
- Sustain stretch as prescribed by your treating Physiotherapist.
3Side Plank [Hip Abduction]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Open the top leg like a book without the pelvis moving.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
4Wall 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.
5Sit to Stand – Single Leg Rise
- Sit on a sturdy chair with your feet flat on the floor, knees bent to approximately 90 degrees.
- Shift your weight slightly forward, bringing your nose over your toes to prepare for standing.
- Extend one leg straight out in front of you, keeping the knee fully extended and toes pointing up.
- Engage your core muscles and press firmly through the heel of the supporting leg.
- Drive up to stand in a smooth, controlled motion without using your hands for support.
- Pause briefly in standing to ensure balance and alignment.
- Slowly lower yourself back down to sitting, maintaining control and avoiding a sudden drop.
- Complete repetitions as prescribed by your physiotherapist.
Focus on hip and knee control ++
6Step Up [Gluteal]
- Place the leg you are wanting to train on a step.
- Hinge at your hips, leaning forward so that your knee is above your ankle.
- On a count of roughly 3 seconds, step up with other leg.
- As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
- As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
- Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
- Repeat this as many times as your Physiotherapist has prescribed.
Focus on hip and knee control
7Split Squat
- For this exercise you will need to utilise a bench or step to elevate the back leg.
- Take the target leg about 1 metre in front of the step/bench and position the opposing leg onto the step.
- From this position, you are going to drop your body down so your knee will bend.
- Ensure that you are not excessively bringing your knee over your toes and leaning forwards.
- Return to the starting position and repeat as per physiotherapist instruction.
8Single 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.
Ball between the knees
9Lateral Hopping [Skater Banded]
- Come to a standing position with a band around your trunk.
- From this position you are going to jump to to your side trying to stick the landing with your knee bent.
- Complete the same movement to the opposite side and return to the starting position.
- Repeat as per physiotherapist instruction.
10Wall Squat [Deep]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position – as low as able.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
Will ball between knees and press in
11Hip 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.
Keep back leg straight whilst sinking into front knee and leaning back into hip flexor stretch
Press into back foot and lift knee.
12Adductors Stretch
- For this mobility exercise you may want to utilise a mat underneath the knees or a soft surface.
- Come onto all fours with the knees stacked underneath the hips and the wrists underneath the shoulders.
- Extend the target limb to the side, keeping the sole of the foot flat on the ground.
- To intensify the stretch, press through the hands and rock the bottom towards the heels.
- Sustain this stretch as advised by your treating Physiotherapist.
Press into floor with extended leg to activate through hip adductor
13Hamstrings Stretch
- Come into a sitting position and bend one leg and rest the heel on the inside of the thigh of the straight leg.
- Bending from the hips, slowly reach your hands towards the toes of your straight leg.
- Sustain as per Physiotherapist guidelines.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
Adjust to your usual position for hamstring stretch.
Dig your heel into the ground to activate through your hamstring.