1Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
2Sit to Stand – Double Leg Rise and Single Leg Lower
- Sit on a stable chair with your feet hip-width apart, knees bent to approximately 90 degrees, and toes pointing forward.
- Position your feet slightly back so your ankles are underneath or just behind your knees to assist with forward momentum.
- Cross your arms over your chest to avoid pushing with your hands.
- Engage your core and lean your torso forward over your thighs to shift your weight onto your feet.
- Press firmly through both feet and stand up in one smooth movement, fully extending your hips and knees.
- At the top, pause briefly to ensure you are balanced and upright.
- To lower, shift your weight over the single leg you will control the descent with and raise your other leg.
- Slowly bend your hips and knee of the standing leg, lowering yourself back to the chair in a controlled fashion, lightly touching down without collapsing.
- Complete repetitions as prescribed by your physiotherapist.
3Crab Walk [Knees]
- Secure the band above the knees.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
Go as long as you can until you have a lot of hip fatigue.
4Hip Internal and External Rotation
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.
Each side