Ss3 1

Lie on your back with knees bent and feet together. Pull your stomach up and in hollowing the lower lateral abdominal wall. Do not allow the lower back to arch or flatten. Slowly lift one leg 5 cm off the floor, preventing the back/pelvis from arching/twisting.
Hold for 10 seconds. Repeat 10 times on each leg.

Ss3 2

This can be made harder by lifting and extending the leg out horizontally, preventing the back/ pelvis from arching/twisting.
Hold for 10 seconds. Repeat 10 times on each leg.

Ss3 3

Lying on your back with knees bent. Squeeze your buttocks together and lift your bottom a few inches off the floor. Then lift your unaffected leg off the ground and slowly lower to the ground and return to the starting position.
Hold for 10 seconds. Repeat 10 times.

Ss3 4

Lying on your side with the unaffected leg bent and the affected leg straight. Lift the affected leg straight up in the air keeping the shoulder, hip, knee and ankle in a straight line.
Hold for 10 seconds. Repeat 10 times.

Ss3 5

Keeping the back controlled, slowly straighten the hip and knee to lift the leg out behind you. Contract the buttocks slightly during the leg lift. Do not let the back arch or twist. Only lift as far as the stable back allows.
Hold for 10 seconds. Repeat 10 times.

Ss3 6

Stand tall balancing on the affected leg.
Make sure that the shoulders and hips are level.
If it is too easy, it could be made harder by standing on an unstable surface such as a pillow.


Hold for 30 seconds. Repeat 5 times.

Ss3 7

Stand in front of a step.
Place the affected leg onto the step.
Raise the unaffected leg up on the step so that it is flat and return to the starting position.
This can be made harder by using a higher step.

Repeat this exercise 10 times.

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Contact Details

Compex

Spire Manchester Hospital,
Russell Road, Whalley Range,
Manchester. M16 8AJ
Tel: 0773 979 1305
info@manchesterhipclinic.com