Transcript
Trish Wisbey-Roth Suzie Williams Elli Acic Hamish Wright Carly Ross ABN:
37 137 009 806
Initial stage hip control and decreasing Deep external rotator over activity Relaxing internal hip spasm and Breathing in Crook Lying Lie on your back in a comfortable position near a wall or solid surface. Push your left knee against the wall (alternatively against black exercise band around both thighs) for a count of 5. Now take a deep breath and as you breathe out allow you hip to sink back in its socket towards the floor and feel you pelvis widen on the floor/bed ( relax in this position for 20 seconds). Repeat 5 times with 5 second pushing into wall (exercise band) and 20 seconds relaxing deep hip spasm. Try to repeat often through the day and as you get better, try to turn down the deep hip muscle spasm in sitting or in standing in the below exercise. When you take a deep breath in through your nose and feel the bottom of your ribs expand. Make sure you are not tensing your neck or shoulders as you breathe, nor do you inhale through your stomach. As you breathe out your ribs should slowly relax
Hips back in sockets in Standing Stand with your feet hip width apart and your knees in line with your feet. Keep your knees soft and not locked back. Think about bringing your hips back so your weight is on or behind your heels. Use tummy muscles to stop you falling backwards and relax thigh and bottom muscles. Try and hold for 10 -20 seconds during activities of the day. Build up to sets of 5-10 reps during your normal standing activites.
Take Control Active Rehab 4/91 Mulga Road Oatley NSW 2223 Ph: 02 9570 7800 Fax: 02 9594 6973 Email:
[email protected] www.takecontrol.com.au
Trish Wisbey-Roth Suzie Williams Elli Acic Hamish Wright Carly Ross ABN:
GEMELLI STRETCH
37 137 009 806
Sitting on a chair, bring your knee in to your chest and toward the opposite shoulder. Think about pushing your hip through your back pocket to localise the stretch into your deep buttock muscles. Hold for 40-60 seconds and repeat twice. Do not use Gluteal stretches if there are signs of Gluteal tendinopathy
GRADE 1-2 Muscle Activation PELVIC FLOOR/Transverse Abdominus – Grade 1 Lie on your back with your knees bent and feet approximately in line with your hips. Place your fingers approximately 2cm in and 1cm down from your pelvis bone. Gently pull your pelvic floor and your lower stomach (below your belly button) up and back toward your spine and you should feel the muscles tighten under your fingers. Try to maintain the tension as you breathe in and out for 10 to 20 seconds. Keep your upper stomach muscles (above your belly button) relaxed. Continue to breathe normally as you perform this exercise. Progress by slowly dropping one knee out to the side and back up again. tension under your fingers as you do this. Repeat x 10 each side.
You should feel no change in
Take Control Active Rehab 4/91 Mulga Road Oatley NSW 2223 Ph: 02 9570 7800 Fax: 02 9594 6973 Email:
[email protected] www.takecontrol.com.au
Trish Wisbey-Roth Suzie Williams Elli Acic Hamish Wright Carly Ross ABN:
Iliacus – Grade 1
37 137 009 806
Lying on your back, knees gently bent. Place your fingers on the bony part of your hip and trace the bone down to the front of your hip joint. This is your iliacus tendon. Place your other fingers/other hand on the front thigh muscles which should stay relaxed throughout this exercise. Imagine your foot sitting on egg shells. You should feel the iliacus tendon gently push up into your fingers while your thigh muscles stay nice and relaxed. Repeat x 10 each side.
Quadratus Femoris – Grade 1 Side lying with both your knees and hips bent, gently push heels together, keeping your knees and the front of your hip relaxed. You should feel a very gentle contraction deep in your bottom. seconds and repeat x 10 each side.
Hold 5
External rotators/Glut Med – Grade 2 Side lying, bend top leg at your knee and hip and hook your foot behind your bottom leg that is straight. Top knee resting on a pillow. You can place your top arm in front of you on the bed/floor to stabilise your upper body, and keep your upper body and pelvis still. Wrap a black band around your knees and tie it fairly tight. Activate iliacus and gently push up into the band. Hold 3 seconds and repeat x 4. As you improve you can gradually build up the repetitions.
Take Control Active Rehab 4/91 Mulga Road Oatley NSW 2223 Ph: 02 9570 7800 Fax: 02 9594 6973 Email:
[email protected] www.takecontrol.com.au
Trish Wisbey-Roth Suzie Williams Elli Acic Hamish Wright Carly Ross
External rotators – Grade 2+
ABN:
37 137 009 806
Stand with mid-back against ball, your feet slightly in front of you and a exercise band around your thighs. Relax your hip back into the socket and roll your thighs out against exercise band so knee moves from 2nd to 3rd toe (blue or black band). Hold 10 seconds and relax. Start with 6 repetitions and gradually increase as comfortable.
Glut Med Tendinopathy Grade3 weight transference retraining Stand in slight (1/4 or less) squat position (bottom back, knees in line with ankles). Have black band around knees or just above. Push knees out gently against band so knee is in line with your middle toe. Keep this tension as you shift your weight side to side keeping your shoulder, hip and knee in line. Hold for 3-4 seconds and repeat each side. Build from 1 set of 4 reps 20 seconds on 20 seconds off and build to 2 sets twice per day. Initially do only every second day as tendon tissue takes time to respond and recover
Take Control Active Rehab 4/91 Mulga Road Oatley NSW 2223 Ph: 02 9570 7800 Fax: 02 9594 6973 Email:
[email protected] www.takecontrol.com.au
