Video 1 - High marching
Position yourself in standing with targets at hip height, on a wall in front of you. March on the spot touching your knees to the targets. Ensure you stand up tall.
Video 2 - Hurdle side step
Position yourself standing with an obstacle on the floor beside you and stable support nearby. Practice taking a big step sideways over the obstacle and transfer your weight onto the stepping leg before stepping back. Ensure that hand support is used only if you feel unsteady
Video 3 - Split stance ball bouncing – Bilaterally
Position yourself in standing imaging one foot is on either side of a block with your front knee slightly bent. Ensure you twist your trunk from side to side as you bounce the ball with both hands.
Video 4 - Split stance throw and catch
Position yourself in standing imaging one foot is on either side of a block with your front knee slightly bent. Throw and catch with a partner or against a wall
Video 5 - Bridge
Position yourself lying on your back with your knees bent. Tighten the muscles in your bottom and lift your bottom off the bed. Imagine you have a glass resting on your tummy that you don’t want to spill (Keep your hips level), when you reach the top make sure to lower in a slow and controlled manner.
Video 6 - Clams
Position yourself on your side with your affected hip uppermost. Bend your knees, keep your ankles together and raise your uppermost knee away from the bottom one.
Video 7 - Gym ball heel slides
Position yourself so you are lying on your back with your legs bent and heel resting on a Swiss ball/physio ball. Push through your legs to lift your pelvis up and slide the ball away from you with your heels, maintaining a level pelvis.
Video 8 - Hip abduction
Lie on your back. Slide the heel of your affected leg out the side to touch the edge of the mattress, then return to your original position.
Tip: Try to make the movements slow and precise. Make sure you don’t overshoot. Use a small box or a book as a target.
Video 9 - Hip extension
Position yourself standing facing towards a stable surface. Start with your foot in front of your body. Finish with your foot behind your body and knee straight. Ensure to keep your back straight. Do not left your heel lift up towards your bottom, keep your toes facing forward.
Video 10 - MOS Heel strike
Position yourself standing with a table nearby for support. Practice marching on the spot. Ensure that your legs lift up an equal amount, aim to shift your weight forwards slightly and contact the ground with your heel first before rocking onto your forefoot.
Video 11 - Single leg bridge
Position yourself lying on your back with your knees bent. Lift your bottom off the bed. Shift your weight onto one leg and straighten the other leg.