Bridging squeezing a ball
Lie on your back
Place a small ball between your knees.
Squeeze the ball hard and lift the bottom up
Repeat x 10-20
Bridging with elastic
Lie on your back with your knees bent.
Place an elastic around your thighs
Lift up and pull knees apart at the same time
Abduction in side lying
Lie on your side-
Lift the upper leg straight up towards the ceiling keeping the knee locked straight and the toes facing forwards
Repeat x 10-20
To progress you can add a Theraband ties around your thighs/knees
Clam with Elastic
Lie on your side as before and with knees bent.
Place the elastic around your knees.
Now lift knee up and out against the elastic
On all Fours- Leg and Arm lift
Get down on to all fours on the floor ideally but can be on the bed. It is harder to balance on the bed.
If you have a problem with your knees place a pillow under the knees.
Lift leg out straight behind you. Then back in
Repeat x 10-20
You can then try and lift the opposite arm at the same time
Wall slides
With your back against the wall slide down the wall keeping in contact with the wall.
Do not go past 90 degrees knee bend.
Theraband exercises as per pictures below-
or go to page with Theraband exercises
