1Side 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.
Adding clam
2Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- 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.
3Stalk Stand
- Shift the weight onto the target limb with a straight knee.
- Draw the opposite knee up so it is in front of the hip.
- Maintain your balance in this position for as long as instructed.
- Slowly lower the foot down to the ground with control.
- Repeat on the opposite side.
- Keep the chest proud and the posture upright.
4Deadbug
- Lie on your back with knees bent up.
- Slowly one leg at a time bring your legs into tabletop position.
- Extend both arms to the ceiling directly in front of your chest.
- Extend opposite arm and opposite leg away from your trunk breathing out as you do.
- Bring the arm and leg back to the start point while breathing in.
- Repeat on the opposite side or as prescribed by your Physiotherapist.
Can add oblique variation
5Single Leg Bridge Short Lever
- Lie comfortably with knees bent on the floor or a raised surface (bed)
- Lift one leg to a table position (90 degree knee flexion)
- Press through your foot to lift your hips
- Sustain as per your physiotherapist guidelines