Exercise 1 - Hip Extension
Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated by the figuer. Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
Exercise 1 - Hip Abduction
Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated the figure. Keeping your back and knee straight, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
Exercise 1 - Hip Flexion
Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated in the figuer below. Keeping your back and knee straight, slowly take your leg forwards tightening the muscles at the front of your thigh / hip (hip flexors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
You can do this exercise in a standing possition as well as in a sitting possition as shown by the figuers below.
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| Hip Fletion ( sitting ) |
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| Hip Flexion ( standing ) |
Hip Flexion (Standing)
• Attach elastic to secure object at ankle level.
• Loop band around ankle.
• Stand, facing away from the pull.
• Extend leg forward, keeping knee straight.
• Slowly return to start position and repeat.
• Sit in chair.
• Loop elastic around thigh slightly above knee, stabilize ends of band under opposite foot.
• Lift one leg up, slowly return.
• Repeat.
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