1Hip Abduction
- Lie down on your side with the affected leg up.
- Tie a theraband around your ankles / lower leg.
- Ensure your aligned, by making your shoulders, hips, knees and feet all in one straight line.
- Lift the top leg up, putting tension on the band.
- Return to the start.
- Repeat this as many times as your Physiotherapist has prescribed.
With or without band. Add 10s of circles on at the end
2Clams – Level 2 [Elevated]
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Elevate both feet and keep the heels together.
- Maintain this position and slowly lift and lower the top leg.
- Repeat as per physiotherapist instruction.
3Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
4Hip Adduction
- Position yourself in side lying with the target side in contact with the ground.
- Prop yourself onto your elbow so the shoulder is stacked directly above.
- Use the opposing arm for balance on the ground or place the hand on the hip.
- Bend the top leg so the foot is firmly planted in front of the bottom leg.
- With a straight knee and toes flexed, lift and lower the bottom leg towards the roof.
5Side 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.
Can add clams to progress
6Bridge [Segmental]
- Push through your feet to lift your bum up in the air.
- When lowering down, try to roll your spine down one segment/vertebrae at a time.
- This is a great way to re-introduce flexion/bending in a safe and comfortable position.
7Bridge [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.
10 each leg
8Single 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.
10 each leg
9Quadrant
- Stand on the affected leg.
- Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
- You may steady yourself between each direction if required.
- Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
- Further directions may be progressed by your Physiotherapist.
1 set = 1 full lap of the compass (do both legs)