Patient Exercises
PLEASE READ: before undertaking ANY exercise or exercise program, to avoid risk of injury or any health complications, you should first consult an appropriate healthcare professional. Whilst every effort has been made to make these exercises safe and clearly explained it is impossible for this type of generic advice to be complete, safe and effective in every individual case.
CLICK ON ‘Read More’ to see the full image of the exercise with instructions, or, if there are multiple illustrations for the exercise all of the images, or to play anyone of the videos.
Side Crunches - Video
Lying on your side tense your stomach muscles and then lift your hip off the floor. Your top arm can either be pointing up to the ceiling, as illustrated in the video, or it can just rest on your side.
Click ‘Read More’ below to watch the video.
Hamstring Stretch Three: Crossed Hamstring Stretch
On the leg that is being stretched keep the knee slightly bent. ALTERNATIVELY to perform this exercise as a normal hamstring stretch simply change legs i.e. cock the other leg, (the one closest to the door frame), behind the door frame, whilst keeping the other leg on the floor.
Click ’Read More’ to view full image.
Hip Flexor Stretch - Video
This stretch is typically performed by resting the toes on a chair or some steps. Alternatively, if this is too hard to do, it can be performed by simply drawing the leg back so the toes are in contact with the floor. Once in this position the steps are: (1) straighten the back knee out (2) make sure you're standing upright (3) clench your buttocks.
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Side Gluteal Stretch One
Lying on your back take your left leg out to the side and straighten your knee. Cross your right leg over your left and roll over on to your left hip; straighten out your right leg. Reach up with your right hand.
Click ‘Read More’ below to view full image.
Side Gluteal Stretch Two
Place your left arm high up on the wall and your left leg behind your right. Bend to the right and drop your left hip into the wall. Try and twist your hips round to the right for an added stretch.
Click ‘Read More’ below to view full image.
Side Gluteal/Iliotibial Band Stretch Three - Video
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Piriformis Stretch
Place your right leg as far back as possible. Place your left knee up on the bench or bed. Bend forwards.
Click ‘Read More’ for all illustrations of this exercise.
Gluteal Trigger Point Release (Moderate Intensity) - Video
This exercise can be done using a trigger point ball (as illustrated in the video) or a foam roller…
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Foam Rolling The Glutes & Iliotibial Band - Video
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Sprinter’s Lunge One (low intensity) - Video
If you have problems balancing perform the exercise with one hand steadying yourself against the wall.
Click ‘Read More’ below to watch the video.
Hip & Back Lengthening - Video
Sit comfortably on the floor with your legs crossed….
Click ‘Read More’ below to watch the video and read a full description of the exercise.
Foam Rolling The Erector Spinae/Upper Glutes - Video
Using a foam roller that is condensed foam all the way through, NOT one that is hollow in the middle resembling a pipe as this might be too firm...
Click ‘Read More’ below to watch the video and read a full description of the exercise.