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.
Oblique Crunches - Video
With your feet on a wall twist both knees to one side. Curl up in a straight vertical line looking directly up to the ceiling. Don't force your head forwards when you curl up. Repeat with your knees twisted in the opposite direction.
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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.
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Transverse Abdominal Crunches - Video
Keep looking up to the ceiling and don't pull your head forwards when you curl up. To tilt your pelvis so your buttocks lift off the ground DON'T push your feet against the wall just clench your buttocks and abdominal muscles. As you curl up and lift your buttocks off the floor inflate the balloon. Open your mouth to let the air out of the balloon when you lower back down again. During COVID-19 make sure the balloon is sterile before use.
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Abdominal Crunches With Pelvic Tilt - Video
Keep looking up to the ceiling and don't pull your head forwards when you curl up.
To tilt your pelvis so your buttocks lift off the ground DON’T push your feet against the wall just clench your buttocks and abdominal muscles.
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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.
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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.
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Thigh & Groin Trigger Point Release - Video
As illustrated in the video you can sit crossed legged on the floor to do the inside of your leg and groin….
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Calf Stretch One
Stand on a step with both feet. Shuffle one foot back so the balls of the foot are on the edge of the step. Keeping the back leg straight slowly lower the heel down to the floor until you feel the stretch in the calf.
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Calf Stretch Two
Double your toes back against a step and bend your knee forwards. Make sure your foot is facing directly forwards.
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Calf/Plantar Fascia Stretch
Double your toes back against a step or skirting board keeping your foot facing forwards. To increase the stretch gently push your hips forwards and lean backwards slightly; from this position if you’re stretching the left foot lean slightly to the left, or, if you’re stretching the right foot lean slightly to the right.
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Sartorius Stretch - Video
Lie on your side. Bend your bottom knee up. Draw your top leg back, if you feel you can’t draw your top leg back far enough you can ‘walk it back’ with your foot. As you draw your top leg back try not to roll backwards too much, keep on your side. Gently lower your back knee down towards the floor as far as it will comfortably go. Point the toes on the back foot forwards as far as possible. Once in this position clench both buttocks as hard as you can.
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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.
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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.
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Side Gluteal/Iliotibial Band Stretch Three - Video
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Piriformis Stretch
Place your right leg as far back as possible. Place your left knee up on the bench or bed. Bend forwards.
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