- Lay on your side, knees bent to 90 degrees, hips bent to 45 degrees. Keep your hips square and do not allow them to move when the legs are moving. Engage abdominal muscles (abs) 25% of maximum but ensure your hips and abs are set like this for all the exercises. Open legs as if opening a clam shell. Repeat 15 times, progress by using a theraband as resistance.
- While in the same position, lift your foot toward the ceiling as if turning you hip in, repeat 15 times and progress by using a theraband as resistance.
- (For the same leg) turn on to opposite side and flex bottom hip to 90 degrees, keep the other leg straight and prop up on a pillow. Push the thigh down in to the ground as you raise your foot to the ceiling, repeat 15 times and progress by using an ankle weight as resistance.
All of the exercises detailed here are for specific problems or injuries. It is always recommended to consult your practitioner before attempting any exercises.