1Knee to Chest [Opposite Hip Extension]
- Start with both knees straight.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.
Each leg in morning and evening. You can do this on your bed.
2Hip 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.
You can do this in bed
3Wall 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.