1Hip Abduction [Seated]
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
2Hip Adduction [Short Lever]
- 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.
complete exercise with band as practised
3Gluteals Release
- Sit in long leg position or with knees bent up.
- Arms are behind you to allow you to use them for support.
- Place the spiky under your buttocks.
- Place your weight on your arms and roll your buttocks up, down and side to side on the ball.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 3-4 mins or as prescribed.
4Gluteus Maximus Release
- Set up: Sit on the foam roller placed perpendicular to your body, ensuring it is positioned under your gluteal muscles. Keep your feet flat on the floor, knees bent.
- Target one side: Shift your weight slightly to one side to focus on a single glute. You can cross the opposite leg over your working leg to target the Gluteus Medius muscle belly.
- Roll slowly: Use your arms and feet to control the movement. Roll back and forth slowly, focusing on the glute area. Move about 10–15 cm at a time, pausing on any tight or tender spots for 20–30 seconds.
- Switch sides: Once completed on one side, shift your weight to the other glute and repeat the process.
- Complete as prescribed: Perform as directed by your physiotherapist.
5ITB Release
- Come into lying with the affected side on the roller.
- Support yourself with the upper limb where required.
- Starting at the side of the hip, move the body up/down on the roller along the outside of the leg.
- If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
- Complete repetitions as prescribed by your physiotherapist.
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.
7Deadlift
- Stand with your feet hip-width apart, with your midfoot positioned under the barbell.
- Hinge at the hips and bend your knees to grip the bar just outside your knees, using either a double overhand or mixed grip.
- Keep your spine neutral, chest lifted, and shoulders directly over or slightly in front of the bar.
- Engage your lats by drawing your shoulder blades down and back (“pull the bar into your shins”).
- Brace your core and take a deep breath to stabilise before initiating the lift.
- Drive through your heels to extend your hips and knees simultaneously, lifting the bar in a straight vertical path.
- Keep the bar close to your body throughout the movement, avoiding any forward drift.
- Once standing tall, squeeze your glutes and avoid leaning back or overextending.
- Reverse the movement by hinging at the hips and then bending the knees to lower the bar with control back to the floor.
- Reset your posture before repeating each repetition.
- Complete repetitions as prescribed by your physiotherapist.
use dumbbell, 2 kilograms
8Chest Press [Floor / Narrow]
- Lie on the floor or a wide bench.
- The floor will stop your elbows going past your body which limits the load on your shoulder.
- Start with the narrow grip version and progress to the wide grip if you feel comfortable.
can complete with band behind back as discussed in clinic
9Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.
can lunge up to a step
10Single 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.
11Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
12Sit To Stand – Single Leg
- Begin seated on a sturdy chair or bench with your feet flat on the floor, knees at approximately 90 degrees.
- Extend one leg straight out in front of you, keeping it off the ground throughout the movement.
- Engage your core and shift your weight slightly forward over the planted foot.
- Press firmly through the heel of the grounded leg to rise up to a standing position in a smooth, controlled motion.
- Pause briefly at the top, ensuring you’re fully upright and balanced.
- Slowly lower yourself back down to the seated position, maintaining control and avoiding any sudden drops.
- Keep your chest up and avoid leaning excessively forward or twisting through the trunk.
- Complete repetitions as prescribed by your physiotherapist.
13Lumbar Rotation Stretch
- Lie on your back with the arms extended in a ‘T’ formation.
- Lift one knee up so it aligns with the hip joint.
- Using the arm on the opposing side, draw the knee towards the floor.
- Maintain contact with the shoulders and the ground.
- Take the head to the opposite direction of the knee.
- Sustain this stretch as per your Physiotherapist guidelines.
- Repeat on the other side.
14Step Down [Lateral]
- Start by standing on a step with both feet.
- Shift your weight to the leg that will remain on the step.
- Slowly bend at the hip and knee of your stance leg, controlling the movement as you lower your other leg toward the ground.
- Gently tap your heel on the floor without putting any weight through it.
- Push through the heel of your stance leg and straighten at the hip and knee to return to the starting position.
- Ensure your knee stays aligned with your second toe and avoid letting it collapse inward.
- Keep your hips level throughout the movement to maintain balance.
- Complete repetitions as prescribed by your physiotherapist.
use hand rail/ support as neeed
15Quadriceps – Modified
- Place the foot on top of a chair, the height of which will depend on the degree of mobility.
- Ensure the standing leg is straight.
- Tuck the tailbone under to limit arching out through the lower back.
- Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
- Sustain as per Physiotherapist guidelines.