1Hip 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.
Each side. Complete every 2-3 days
2Piriformis
- Start by lying on your back with knees bent comfortably and feet on the ground.
- Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
- Lift the knee and grab the underside of your thigh.
- Pull your thigh towards you until you feel a stretch in the side of your hip.
- Sustain as per Physiotherapist guidelines.
Morning & night