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.
Elevate the top leg (knee bent)
2Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
3Wall 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.
4Hip Hitch
- Step on the block or a step with one leg.
- Bring the floating leg to the same level as the standing one.
- Slowly drop the floating leg towards the floor keeping the standing leg straight.
- Slowly bring the floating leg to the same level as the other one.
- Repeat as directed.
- Further directions may be progressed by your Physiotherapist.
Complete on both sides > target limb will be the leg on the step
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.
6Single 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.
7Chair 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.
8Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
PELVIC CONTROL IS VITAL HERE