1Side Plank [Hip Abduction]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Open the top leg like a book without the pelvis moving.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Hold leg up the entire time
2Single 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.
Prop the ankle onto the opposite knee to support or use a towel alternatively
3Chair Squat [Shallow Staggered]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- 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.
Right side can complete without pillow
4Wall Squat [Deep]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position – as low as able.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
5Hip Extension [Straight Knee]
- Come into a lying position on your stomach.
- Support the forehead with the back of the hands.
- Flex the foot.
- Straighten the leg by drawing your shin down to the ground.
- Without arching through the back, lift the leg up to the roof.
- Slowly lower back to the start position and repeat as per Physiotherapist’s guidelines.
Bent knee, pillow under stomach
6Crab 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.
7Hip Abduction [Banded]
- Secure a resistance band around the legs above the level of the knee.
- Stand on the target limb and softly bend the knee extending the hips behind you.
- With the opposite knee bent, move it to the side of the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists instructions.
8Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Head turns side to side
9Adductors Release
- Sit comfortably on a chair with both feet flat on the ground and your back upright.
- Use your thumbs to palpate the inner thigh near the groin, close to the pelvis, and locate a tender or tight spot in the adductor muscles.
- Once you’ve found the trigger point, apply firm but tolerable pressure with your thumbs.
- While maintaining pressure, lift the same-side hip slightly off the chair.
- Turn your foot inward and your knee outward, mimicking the movement as if you were trying to cross your legs.
- Hold this position and pressure as prescribed by your physiotherapist.
- Test: Try to cross your legs before completing this exercise, then try again after. If you’ve done it correctly, it should become easier.
10Gluteals Release
- Sit in long leg position or with knees bent up.
- Arms are behind you to allow you to use them for support.
- Place the spiky under your buttocks.
- Place your weight on your arms and roll your buttocks up, down and side to side on the ball.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 3-4 mins or as prescribed.
Standing against wall side on and back facing