1Bridge [Staggered]
- 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.
- Position the feet in a staggered position with the target foot closest to you.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
2Crab 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.
3SIJ Distraction
- Come into lying on your back, you will need a stick (broom, golf) nearby.
- Tuck the stick behind the back of one knee and in front of the other.
- Lift the knees above the hips so they are directly above.
- At this point the stick should be held at both ends by the arms and wrapped over/under the knees.
- Simultaneously push/pull the legs into the stick.
- Hold for 5 seconds or as prescribed by your Physiotherapist. Repeat as guided.
4Hip Adduction [Short Lever]
- Lie on your back with the knees bent and the heels flat on the ground.
- Place a ball or rolled up towel/folded pillow between the legs.
- Keeping the pelvis flat on the mat, squeeze the ball together and release the tension by half.
- Repeat as prescribed by your physiotherapist.