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Physiotherapist Ariane McCormack
Updated 9-1-26
Booking Code 29KAZ9
Next Appt Tue 13 Jan @ 9:45am
How Often
Complete three times per week
When to Stop
Discontinue if pain exceeds 4/10
Resources
1Hip Abduction
3 sets of 5 reps
Three times / week
  • Position yourself in side lying with the target side uppermost.
  • You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
  • Extend the top leg so the knee is straight.
  • Take the heel to the back of the mat.
  • Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
  • Repeat as per Physiotherapists instructions.

Ariane McCormack Peak Physio Rutherford Maitland

Make sure your hips are stacked. Do this with one or two pillows between your legs so you are not too adducted. You don’t have to lift high.

2Chair Squat [Shallow]
2 sets of 12 reps
Three times / week
  • Come into standing in front of a chair with the height prescribed by your Physiotherapist.
  • You may need to use a pillow here to increase the height.
  • The feet should be hip width apart.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.