Hurdle Step Corrections


Please do all the following exercises every day for six weeks before contacting the physio for a retest. Click on the links below for the exercise videos. If there is any uncertainty regarding the exercises please let us know so that we can arrange supervised exercise for a limited period of time.

1

Elevated Lunge with Ipsilateral Rotation

Instructions

Stand with right foot up on a bench or high chair. The surface should be as high as your waist. Hold a dowel stick level on your shoulders and lunge forward. Rotate to the right and hold for a breath in and out. Return to upright position. Repeat 10 times and then do 10 on the left.

2

Elevated Piriformis Stretch with Ipsilateral Rotation

Instructions

Place right knee and foot on a bench about waist height, at an angle of 90 degrees. Bow forward until you feel a good stretch in your buttocks area. Hold for a breath in and out. Repeat 10x per side. Once you have mastered this you can rotate your torso towards the leg that is elevated, and hold for a breath in and out.

3

Hurdle Step Progression 1

Instructions

With both hands, hold onto an elevated surface keeping the elbows and back straight. Slowly pull your right knee up to the chest without moving the back.  Repeat 10 times on each side.

 

Later progress to an unstable surface such as a balance board or bosu

4

Hurdle Step Progression 2

Instructions

On two elbows, lean backwards against an elevated surface keeping the back straight. Slowly pull your right knee up to the chest without moving the back.  Repeat 10 times on each side.

 

Later progress to an unstable surface such as a balance board or bosu

5

Hurdle Step Progression 3

Instructions

Starting position in tall kneeling. Place right foot forward and raise left arm (2kg dumbbell) while maintaining a stable posture. Move into a single leg standing position by coming up onto the right foot, raising the left knee to the chest as you lower you left arm and raise your right. Move back into the half kneeling position by going back into the left knee while swinging the arms back. Repeat 10 times per side.

6

Cook Lift

Instructions

Lie on your back with the right knee bent to 90 degrees and the heel planted firmly on the ground. Hug the left knee to the chest, tighten the stomach and the butt, and then lift the bum off the ground. Repeat 10 time per side