1Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands crossed over 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.
- The knees should be bent to roughly 90 degrees.
- Press through the feet to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
Progressions
2Hip 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.
No band
– to increase challenge = increases reps eg. 3 x 12, 3 x 15 or 3 x 20 etc.
3Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
To increase challenge = hold for longer
4Chair Squat [Deep]
- Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
- The feet should be hip width apart.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
Progressions
5Lunge [Reverse]
- Come into a standing position with the feet directly underneath the hips.
- Move one leg back behind you by extending the hip.
- Contact the ground with the balls of the feet and keep the heel lifted.
- Imagine that the feet are on train tracks here as opposed to a tight rope.
- Bend both knees simultaneously.
- Ensure the movement is directly towards the ground.
- Your Physiotherapist will determine the amount of bend required.
- Keep the weight in the heel of the leading leg.
- Straighten the knees and bring the feet back together.
- Repeat on the opposite side.
Goal is to build up to 3 x 10