1Leg Extension
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Slowly straighten your leg as your lower it towards the ground and then float your leg back up to the tabletop position.
- Repeat on the opposite side.
Play with the depth as your strength improves
2Deadbug
- Lie on your back with knees bent up.
- Slowly one leg at a time bring your legs into tabletop position.
- Extend both arms to the ceiling directly in front of your chest.
- Extend opposite arm and opposite leg away from your trunk breathing out as you do.
- Bring the arm and leg back to the start point while breathing in.
- Repeat on the opposite side or as prescribed by your Physiotherapist.
Add this in 2-4 weeks
3Arm & Leg Extension
- Come into 4-point kneeling, slowly extend the opposite arm and leg.
- Avoid shifting the pelvis side to side or arching through the lower back.
- Reach long through the finger tips and toes.
- Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
- Lower both limbs simultaneously to the mat.
- Repeat on the opposing side or repeat as per Physiotherapists guidelines.
WATCH LOWER BACK
4Plank [Full]
- Come into a 4-point kneeling position and reach the hands in front of the shoulders.
- Press through the hands as you curl the toes under and straighten the knees.
- There should now be a straight horizontal line from the head to the tailbone.
- Draw the lower belly away from the waist band of your pants.
- Ensure that the buttocks remains in line with the shoulders.
- Note: this can also be performed on the elbows if the wrists are limiting.
Start with this on forearms and knees – further back > introduce in 4-6 weeks
5Side 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.
6Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
7Single Leg Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands across the chest.
- 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.
8Crab 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.
9Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
10Single Leg Squat [Step]
- Position the feet directly under the hips on a step.
- Standing on the affected limb, slowly take the opposing leg down and back.
- Sending the hips back, allow the trunk to come forward in a straight line.
- The supporting knee softly bends without collapsing inwards.
11Plank [Kneeling]
- Come into a 4 point kneeling position.
- Bring the hands in front of the shoulders.
- Keeping the weight in the knees and fingertips, bring the body weight forward to position the shoulders above the wrist.
- Keep the tailbone tucking under and the shoulder blades drawing together.
- Maintain eye level with the finger tips.
- Imagine drawing your belly button towards your spine.
+ in opposite arm extension