1Hip Internal and External Rotation
- Lie down on the back on a comfortable surface.
- Bend the knees so the feet are flat on the ground and keep the shoulders flat on the ground.
- Take the knees towards the same side allowing the hips to move off the mat as comfortable.
- Draw the knees back to centre and slowly take them to the opposing side.
- Repeat as per Physiotherapist guidelines.
On each side several times a day if helping
2Lumbar Extension
- Lying on your stomach, placing your hands under your shoulders.
- Breathe in and on the breathe out, gently press through the palm of hands.
- Begin to lift your chest off the mat while straightening your arms.
- Make sure to keep your hips firmly pressed into the floor and keep your buttocks relaxed.
- Start by going nice and slowly into the movement, only going to the limit of your available movement.
- Do not push into pain.
- Hold the position for a few seconds at the top.
- Lower your chest slowly and return to the starting position.
- Repeat as instructed by your physiotherapist.
Five of these several times a day if helping
3Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Keep the arms relaxed by your side.
- Bring one leg up into tabletop position and slowly lower it back down to the floor.
- Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
4Single 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.
Start with left side
5Hip 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.