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Physiotherapist Jonty Halyburton / Ashley Thompson
Updated 25-11-25
How Often
Complete once per day
Exercises 6 and 7 have different schedules.
When to Stop
Discontinue if pain exceeds 3/10
1Bridge
3 sets
15 seconds
  • Pull the knees out against the band. Keep pressure on the band.
  • While pulling out against the band, push through your feet to lift your hips away from the floor.
  • Lower down while keeping tension on the band.
  • Repeat.

2Hip Abduction / External Rotation
3 sets
15 seconds
  • Come into lying on your back with the band above the knees.
  • Move the knees out away from each other rotating through the hip.
  • Hold at the end of the resistance for the prescribed time.
  • Repeat as per Physiotherapist guidelines.
3Hip Abduction [Knee Anchor]
3 sets
15 seconds
  • Come into lying on your back with the band positioned above the knees.
  • Straighten both legs and move the feet away from each other.
  • Keep the legs in contact with the ground.
  • Repeat as per Physiotherapist’s guidelines.
4Hip Adduction [Short Lever]
8 reps
5 seconds
  • Lie on your back with the knees bent and the heels flat on the ground.
  • Place a ball or rolled up towel/folded pillow between the legs.
  • Keeping the pelvis flat on the mat, squeeze the ball together and release the tension by half.
  • Repeat as prescribed by your physiotherapist.
5Clams – Level 1
8 reps
5 seconds
  • 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.
  • Maintaining this position, slowly lift and lower the top leg.
  • To intensify this movement your therapist may recommend adding a theraband above the knees.
6Prone Lying to Elbow Prop Extension
3 sets of 10 reps
5 seconds
Three times / day
  • Begin by lying flat on your stomach with your hands under your head.
  • Slide your arms so your forearms are on the floor with elbows bent and in line with your shoulders, palms facing down.
  • Gently lift your upper body by pressing through your forearms, allowing your lower back to extend. Your pelvis and hips should remain in contact with the floor.
  • Relax your lower back and buttocks; let your spine sag naturally without engaging these muscles forcefully.
  • Keep your head in a neutral position, avoiding excessive extension of the neck.
  • Maintain the elbow-supported position, breathing normally throughout.
  • Hold/maintain as prescribed by your physiotherapist.
7Lumbar Rotation
3 sets of 10 reps
5 seconds
Three times / day
  • Lie on your back with your knees bent so your feet are flat on the ground.
  • Keeping your knees together, gently rock them to one side.
  • Simultaneously look the other direction from where your knees are falling.
  • Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.