1Hip Abduction [Slider]
- Standing on the target limb, bend the knee as you slide the opposing leg out to the side.
- Keep the knee of the sliding leg straight and maintain a firm contact with the ground the entire time.
- Ensure that on the return, you imagine zipping the legs together.
2Hip Abduction
- 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.
Lie against the wall with a swiss ball behind the back of the calf/foot. Press back into the ball as you lift the leg up.
3Reverse Nordic
- Come to a kneeling position with a mat or towel underneath the knees for cushioning.
- Cross the hands over the chest and tuck the pelvis under.
- Slowly lower the trunk in a straight line from head to pelvis towards the floor.
- When you are unable to continue lower the hips onto the heels and rise.
4Leg Extension
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Slowly straighten your leg as your lower it towards the ground and then float your leg back up to the tabletop position.
- Repeat on the opposite side.
With the buttocks elevated on a block
5Hip 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.
6Soleus Stretch (Weighted)
- Begin in a forward lunge position with one foot flat on the ground and the other leg extended behind you, with the back knee resting gently on the floor.
- Hold a weight (e.g., a dumbbell or kettlebell) and place it on your front thigh, just above the knee.
- Keeping your front heel flat on the ground, bend your front knee and shift your body weight forward to deepen the stretch.
- Make sure your back is straight, and your hips are square as you lean into the stretch.
- Hold this position, feeling the stretch deep in your lower calf (soleus) while keeping the weight stable on your thigh.
- Hold/maintain as prescribed by your physiotherapist.
- Switch legs and repeat on the other side.
7Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
8Shoulder External Rotation in Abduction
- Anchor the resistance band in front of you at the level of the shoulders.
- Take the band with the target limb and step to the side- towards the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist is in front of the elbow.
- Pull the resistance band back so the wrist moves from chest height to directly above the elbow.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.
Or with free weight