1Pelvic Floor
- Perform lying on your back with the knees gently bent and feet firmly planted.
- It is best to complete this exercise without any distractions and in a calming space.
- Contract the pelvic floor as if you were trying to stop yourself from passing wind.
- Other cues: picking up a blueberry with your back passage, zipping from vagina to anus, walking into ice cold water.
- Completely relax after the contraction.
- When contracting ensure that the muscles of the thigh and buttocks don’t activate.
- Complete these 3 variations in contraction:
- 10x fast reps.
- 8-12 reps of 6-8 second maximum voluntary contraction.
- 60 seconds submaximal 30-50% contraction.
Maximal voluntary hold is the priority. 3 x /day
2Bridge
- 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.
3Leg Extension
- Lay on your back with your knees bent and engage your abdominal muscles.
- Float one leg up into the tabletop position so the knee is directly above the hip and the ankle in line with the knee.
- Slowly straighten your leg towards the ceiling and then float your leg back up to the tabletop position.
- Lower the foot back to the starting position.
- Repeat on the opposite side.
4Plank [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.
5Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
this might be next month
6Knee To Chest
- Start with both knees bent and your feet on the floor.
- Gently pull your knee towards your chest.
- Hold this position or gently move in and out.
Morning as needed
7SIJ 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.
Try both sides and choose the one that works best
8Side Plank [Kneeling]
- 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.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Gradually Build to 2×20
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.
Between 5-10 seconds each side please
10Outdoor Walking
- Wear supportive, comfortable footwear suitable for the walking surface (e.g., footpaths, trails, grass).
- Begin walking at a steady, comfortable pace, allowing your arms to swing naturally by your sides.
- Aim to strike the ground with your heel first, then roll through to push off through your toes.
- Breathe steadily and maintain an even stride, avoiding excessive slouching or looking down for prolonged periods.
- Complete duration or distance as prescribed by your physiotherapist.
20 minutes or slowly build to your goal
11Crab Walk [Knees]
- Secure the band above the knees.
- 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.
Until a good burn