1Hip Abduction
- Lie down on your side with the affected leg up.
- Tie a theraband around your ankles / lower leg.
- Ensure your aligned, by making your shoulders, hips, knees and feet all in one straight line.
- Lift the top leg up, putting tension on the band.
- Return to the start.
- Repeat this as many times as your Physiotherapist has prescribed.
Complete on each side
2Reverse Nordic
- Come to a kneeling position with a mat or towel underneath the knees for cushioning.
- Cross the hands over the chest and tuck the pelvis under.
- Slowly lower the trunk in a straight line from head to pelvis towards the floor.
- When you are unable to continue lower the hips onto the heels and rise.
Incorporate 1 set into your warm-up
3Terminal Knee Extension
- Anchor the theraband prescribed at knee height.
- Place the target limb inside the loop behind the back of the knee.
- Come into a lunge position with the target limb forward, knee softly bent.
- The opposing limb is straight with the heel planted on the ground.
- Gently draw the knee back to a straight position against the resistance of the band.
- As you draw the knee back against the band, imagine drawing the knee cap up towards your head.
- Slowly control the band as you return to the bent knee start position.
- Repeat as per Physiotherapist prescription.
4Hip Flexion – Deadbug
- Place the prescribed exercise band over both feet.
- Starting in the tabletop position, ensure your hips and knees have a 90 degree bend.
- Maintain a neutral pelvic position.
- Keep the arms and shoulders relaxed by your side.
- Slowly extend the knee of one leg out so the toes are at the same level.
- Draw the knee back to the starting position and repeat on the opposite side.
Remember to activate your deep core muscles – stop yourself from going to the bathroom
5Ankle Dorsi Flexion
- Lean yourself up against a wall with straight legs.
- Bring your weight onto your heels and lift the toes up performing ankle dorsiflexion.
- Repeat as per Physiotherapist guidelines.