2-3 sets of 8-10 reps
Stop any exercise that is making your symptoms worse or if they cause new pain!
1. Bridging
- Begin by lying on your back with your arms by your sides. Your knees should point towards the ceiling.
- Using your arms for support, slowly push your hips up towards the ceiling.
- Hold for a few seconds and then slowly bring your hips back down to the floor.
2. Standing Hip Extension
- To begin, place a chair in front of you for support.
- Keeping one leg straight, lift the opposite leg behind you. Hold for a few seconds and then return to the starting position.
3. Sideways Hip Lift
- Begin in a standing position. You can place one hand on a chair or wall for support.
- Lift the leg that is furthest away from the chair into the air. Take care to keep your leg straight as you do this movement.
- Hold for a few seconds and then bring your leg back down again.
4. Sit to Stand
- Begin in a standing position. Slowly bend your knees so that you end up touching the seat behind you.
- You can put your arms out in front of you to support your balance. Make sure your bottom just touches the chair behind you - don't sit down completely.
- Return to a standing position.
