Hip Strengthening

 

hip-strengthening

Hip rotation in prone lying

Pull against the band as far as you can then slowly return. Repeat 3×10, increase to 3×30 as able.

Pull against the band as far and as fast as you can then slowly return. Same reps.

Hip rotation in sitting.

 

Reps as above.

Hamstring exercises:

Aim to do a combination of exercises 3x 30 reps (do not work into pain)

 

 

Squat to heel raise. 3×10 reps, progress to 3×30 reps as able and pain allows.

Then start to add weights, either dumb bells or back pack.

Do these exercises three times a week to make sure you have enough recovery time in between. Progress slowly as feel comfortable.

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