1Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
Focus on hip control
2Hip Flexion
- Come to a position lying on your back and place exercise band around the tops of your feet.
- From here, slowly bring one knee up towards your chest.
- Return to the starting position, ensuring you control the movement back down.
- Repeat as per physiotherapist guidelines.
3Hip Flexor Stretch [Standing]
- Start in a split stance by stepping one foot forwards with your feet hip width apart.
- Tuck your tailbone while keeping your chest up.
- Keep your back leg straight.
- Slowly lunge forwards through the front leg.
- You should feel a stretch in the back leg at front of the hip.
- You can do this next to a chair and hold on for balance if required.
- Hold as prescribed by your Physiotherapist.
4Quadriceps – Advanced
- Bend the knee of the side to be stretched and take the top of the foot into the palm of the hand.
- Ensure the supporting leg is straight and the trunk is upright.
- Maintaining a proud chest, bend the elbow of the supporting arm to increase the bend at the knee.
- Tuck the tailbone under to limit arching out through the lower back.
- Sustain as per Physiotherapist guidelines.
5Crab 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.