1Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
2Abdominal 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.
3Arm & Leg Extension
- Come into 4-point kneeling, slowly extend the opposite arm and leg.
- Avoid shifting the pelvis side to side or arching through the lower back.
- Reach long through the finger tips and toes.
- Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
- Lower both limbs simultaneously to the mat.
- Repeat on the opposing side or repeat as per Physiotherapists guidelines.
Keep hand/foot close to the ground if needed for core stability
4Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
5Clam
- Lie on your side with the affected leg up.
- Tie a band around your knees.
- Bend the knees and hips to about 30 degrees.
- Keep your feet together, and lift the top knee up, applying tension to the band.
- Return the knee down.
- Try not to rotate through the back, this movement should be with your hips.
- Repeat this as many times as your Physiotherapist has prescribed.
6Heel Raise [Flat]
- Stand facing a wall or stable surface and place your fingers on for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Transfer your weight to one leg with the heel still lifted.
- Lift the other leg off the ground.
- Balance on the ball of the foot of one leg.
- Slowly lower yourself to the ground on that leg.
- Place both feet back on the ground.
- Restart pushing up onto both feet.
- Complete pace and number of repetitions as instructed by your Physiotherapist.
Can add weight / lower rep or higher rep light / no load
7Crab 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.
8Hip Adduction [Short Lever]
- Lie on your back with the knees bent and the heels flat on the ground.
- Place a ball or rolled up towel/folded pillow between the legs.
- Keeping the pelvis flat on the mat, squeeze the ball together and release the tension by half.
- Repeat as prescribed by your physiotherapist.
9Hip Adduction
- Position yourself in side lying with the target side in contact with the ground.
- Prop yourself onto your elbow so the shoulder is stacked directly above.
- Use the opposing arm for balance on the ground or place the hand on the hip.
- Bend the top leg so the foot is firmly planted in front of the bottom leg.
- With a straight knee and toes flexed, lift and lower the bottom leg towards the roof.
10Hip 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 range comfortable
11Single Leg Squat
- Stand on the target limb with a straight knee.
- Ensure the hips are square and the chest proud.
- Keeping the hips level, bend the knee and send the hips back.
- Maintain an upright body position.
- Press through the foot to return to the start position by straightening the knee.
- Repeat as per Physiotherapist’s guideline.
To chair, complete with band around the knee to bias the glute!!
12Side Plank [Full]
- Come into side lying with the elbow underneath the shoulder.
- Straighten the legs and position the feet on top of each other.
- Press through the border of each foot and the elbow as you lift the hips away from the floor.
- Ensure you keep the pelvis stacked.