1Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
To warm up
2Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
Step forward and raise arms.
3Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
4Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
Increase as it gets easier, or apply more pressure.
5Shoulder External Rotation
- This exercise can be completed in sitting or standing.
- Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
- Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
- The band should be taut.
- Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
- Maintain the 90 degree bend at the elbow.
- Slowly return to the start position and repeat as per Physiotherapist’s guidelines.
6Hip 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.
As needed
7Fallen FABER
- Lie on your back with the knees comfortably bent.
- Take the ankle of the target limb to the opposite knee.
- Keeping the foot in that position, slowly lower the sole of the foot to the ground.
- Gently press the knee out to achieve a greater stretch.
- Sustain as per Physiotherapist guidelines.
8Wall Squat [Shallow]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
9Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.