1Hip Abduction
- Stand at a 45° angle to a wall, so that your working leg is the outside leg.
- Bend your other knee and rest it against the wall, keeping your toes rested on the ground. Do not push into the wall, this is purely for balance.
- Stand up straight, pull your shoulders high and look straight ahead.
- Try to turn your upper thigh outwards. This is a small movement, and you should only feel the muscles in your buttock / side of hip turn on.
- Hold for the amount of time prescribed by your physiotherapist.
- Tip: Avoid activating the quadriceps (front of thigh muscles). If you can keep these relaxed, it will increase the activation of your gluteals.
Complete on both sides
2Crab Walk [Feet]
- Secure the band around the tops of the feet.
- 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.
3Bridge [Staggered Arms Crossed]
- Come into a lying position on the mat with the hands across your chest.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Position the feet in a staggered position with the target foot closest to you.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.