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.
2Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
3Hip Abduction [Bent Knee]
- Come into lying on your back with the knees bent to 90 degrees.
- Secure a belt above the knees and ensure it is secure.
- Press the knees out into the belt.
- Sustain as prescribed by your Physiotherapist.
- Repeat as prescribed.
4Hamstring Curl
- Come into lying on your back with the target limb bent.
- Initially these exercises commence at 90 degrees as demonstrated at the start of the video.
- Dig the heel down and back towards your sit bone.
- You should feel your hamstring active during this contraction.
- Sustain the contraction as advised by your physiotherapist.