1Bridge [Staggered Arms Crossed]
- Come into a lying position on the mat with the hands across your 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.
- 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.
If you have surpassed this, please see the single leg exercise following and replace.
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.
Each side
3Hamstring Curl
- Come into lying on your back with the target limb bent.
- Initially these exercises commence at 90 degrees as demonstrated at the start of the video.
- Dig the heel down and back towards your sit bone.
- You should feel your hamstring active during this contraction.
- Sustain the contraction as advised by your physiotherapist.
4Hip 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.
With the knee bent to 90 degrees, pillow under abdomen
5Crab 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.
6Hip Abduction
- Position yourself in side lying with the target side uppermost.
- You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
- Extend the top leg so the knee is straight.
- Take the heel to the back of the mat.
- Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
- Repeat as per Physiotherapists instructions.