1Hip 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.
2Hip Flexor Stretch
- 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.
3Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
4Quadriceps – Modified
- Place the foot on top of a chair, the height of which will depend on the degree of mobility.
- Ensure the standing leg is straight.
- Tuck the tailbone under to limit arching out through the lower back.
- Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
- Sustain as per Physiotherapist guidelines.