1Crab 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.
Complete on each side
2Piriformis
- Start by lying on your back with knees bent comfortably and feet on the ground.
- Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
- Lift the knee and grab the underside of your thigh.
- Pull your thigh towards you until you feel a stretch in the side of your hip.
- Sustain as per Physiotherapist guidelines.
3Bridge [Hamstring Focus]
- Lie on your back with your knees bent at approximately 30° and your feet flat on the ground, hip-width apart.
- Rest your arms at your sides with palms facing down for stability.
- Engage your core and gently press your lower back into the ground.
- Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold the top position briefly, ensuring your hamstrings are activated.
- Slowly lower your hips back to the ground with control.
- Repeat for the prescribed number of repetitions.
4Sciatic Nerve Slider