1Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
2Hip External Rotation
- Begin by lying on your back (supine) with your knees bent and feet flat on the ground, about hip-width apart.
- Place a looped theraband just above your knees to add resistance.
- Keep your pelvis neutral and your core gently engaged to prevent any excessive arching of the lower back.
- Keeping one leg still, slowly move the other knee outward, creating tension in the theraband. Your foot should remain flat on the ground as the knee moves.
- Stop once you feel the contraction in your outer hip or glute and avoid letting your pelvis roll or tilt.
- Slowly return your moving leg to the starting position in a controlled manner.
- Repeat the movement on the same leg or alternate sides, depending on your physiotherapist’s recommendation.
- Complete repetitions as prescribed by your physiotherapist.
3Bridge
- Pull the knees out against the band. Keep pressure on the band.
- While pulling out against the band, push through your feet to lift your hips away from the floor.
- Lower down while keeping tension on the band.
- Repeat.
4Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
5Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
6Abdominal Crunch
- Come into lying with your knees bent, heels in line with sit bones and shoulders relaxed.
- Tilt your pelvis up to your chin to imprint your lumbar spine and move in the opposite direction to create an arch through your lower back.
- Find the middle ground between these two positions.
- Inhale and take the hands behind the head for support.
- Exhale and slide your head and shoulder blades off the ground.
- You should feel this through your upper abdominals.
- Inhale to lower and exhale to repeat.
- Repeat as per Physiotherapists guidelines.
7Plank [Full]
- Come into a 4-point kneeling position and reach the hands in front of the shoulders.
- Press through the hands as you curl the toes under and straighten the knees.
- There should now be a straight horizontal line from the head to the tailbone.
- Draw the lower belly away from the waist band of your pants.
- Ensure that the buttocks remains in line with the shoulders.
- Note: this can also be performed on the elbows if the wrists are limiting.