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.
3Step Down [Lateral]
- Start by standing on a step with both feet.
- Shift your weight to the leg that will remain on the step.
- Slowly bend at the hip and knee of your stance leg, controlling the movement as you lower your other leg toward the ground.
- Gently tap your heel on the floor without putting any weight through it.
- Push through the heel of your stance leg and straighten at the hip and knee to return to the starting position.
- Ensure your knee stays aligned with your second toe and avoid letting it collapse inward.
- Keep your hips level throughout the movement to maintain balance.
- Complete repetitions as prescribed by your physiotherapist.
4Side 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.
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.