1Bridge [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.
2Hopping to Step [Double Leg]
- Begin standing with a step in front of you.
- Jump onto the step using both legs.
- Land with both legs.
- Jump back down to the start.
- Repeat as many times as your Physiotherapist has prescribed.
Forwards or backwards off step
3Hip 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.
Keep the standing leg straight. Better video coming soon…
4Sit To Stand [Single Leg]
- Position yourself in front of the chair of choice without the back of the leg contacting the chair.
- Shift the weight onto the target leg and lower down so your bottom contacts the chair.
- During the lowering phase, ensure the hips stay level and square to the front.
- Bend the knee and simultaneously send the hips back behind you.
- Stand from the chair using the target limb.
- Straighten the knee and tuck the tailbone under at the end of the movement.
- Repeat as per Physiotherapist’s guidelines.
Focus on keep knee over 2nd toe. Monitor your depth, only go as deep as you can maintain your form and aim to increase this over time