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.
Hip Flexor Stretch
Get into a half kneeling position with your hands holding a dowel stick in front of you. Hips and knees should be at 90 degrees. Push down on the stick hard as you tighten your gluts pushing your hip towards the stick. You should feel the stretch in the front of your hip. Hold for 10 deep breaths (30 secs). Repeat 10 times.
Half Kneeling with Rotation
Get yourself in a half kneeling position with both your feet and your knee in one line. Hold a dowel stick on your back so that it touches your head, thoracic spine and bum. Tighten your stomach and rotate your torso towards the leg that us up. Be careful not to lose balance, bend or twist and make sure the knee remains still. If this is too difficult, then move your front foot outward to give you a wider base. Repeat 10 times.
In-line Lunge with Dowel
Start in a half kneeling position with the feet and knees in one line. Hold a dowel stick on your back so that it touches your head, thoracic spine and bum. Maintaining a straight back, stand up. Slowly lower yourself back to the starting position. Perform 10 times per side.
Stand in front of a small step with a dowel running down your spine. The dowel must touch your head, thoracic spine and bum. Maintaining a straight spine, lift your right leg and step up onto the step. Make sure you don't sway from side to side or bend forwards. Bring your left knee up to 90 degrees and return to starting position. Perform 10 times per side.
Chop and Lift Drills in Half Kneeling
You can do any of the following variations. It may be that some are more specific to your sport.
Single Arm Row
Ensure that for all the drills your feet and knees are in one line to encourage maximal stabiliser activation. Maintain a straight spine throughout the rotation. Repeat 10 time on each side.