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Patient exercises

Lower limb strengthening exercises


Wall slide



This exercise strengthens the gluteal (bottom) and thigh muscles.

  • Stand with your back against a wall. Both feet should be pointing forward, shoulder width apart and at least 12 inches away from the wall.
  • Lower down into a squat position making sure that your kneecap remains over your middle toe and does not dip towards your big toe.
  • Hold it for five seconds and then return to the upright position.
  • Repeat 10 times.

Top Tip: Start with small, well-controlled squats and make them deeper (to 70% to the floor) as you get stronger.


Single leg balance


Good balance reactions can help prevent injuries. This exercise helps your muscles react quickly to positional changes.

  • Stand facing a mirror. Stand straight with your lower stomach gently pulled in. Breathe normally.
  • Stand and balance on one leg, maintaining a straight alignment. Keep your balance for 20 seconds.
  • Repeat 5 times each leg.

Lunges

  • Step forward in to a deep lunge position and then return to standing, keeping the whole movement controlled.
  • Do not bend the front leg more than 90% and do not allow the knee to move forward over the toe, try to keep it in line with your heel.
  • Repeat on the alternate leg.
  • Repeat 10 times each side.

Variations: Step forward in to a lunge position, briefly come back to standing and then step backwards in to a lunge. Repeat on the other leg.

Dynamic lunges - jump between lunge positions whilst switching legs.



Bridges




(a)

  • Lie on the floor with knees bent, feet on the floor.
  • Raise your pelvis off the floor, keeping arms down by your side.
  • Hold 5 seconds.
  • Repeat 5 times.

(b)

  • Keeping your bottom raised off the floor, lift one leg and straighten.
  • Lower that leg and straighten alternate leg.
  • Repeat 5 times each side.

Clam

(a)

  • Lie on your side with legs bent and your hips stacked on top of each other.
  • Keeping your ankles together, raise the top knee upwards like a clam shell opening.
  • Slowly bring the top knee back down to meet the other knee.
  • Keep control using your gluteal muscles throughout this exercise.
  • Repeat 10 times each side.


(b) As above but raise both heels off the ground.



(c) As regular clam, but keep lower leg straight.




Step-ups/Step-downs

  • Step up and down off a step (stairs are an ideal height), leading with the same foot.
  • Make sure your entire foot is on the step.
  • Repeat 20 times each side.








Single leg heel raises

  • Stand on one leg.
  • Raise slowly up onto the ball of your foot and slowly lower again.
  • Repeat 10 times each side, then increase as strength improves.

Variation: Perform whilst standing on a step (holding on to something for safety) and drop the heel below the step when lowering.



Dips

  • Stand facing down a step.
  • Slowly squat and return to upright without touching your foot to the lower step.
  • Repeat 10 times each side.







Gluteus Medius strengthening


Finding the gluteus medius muscle

  • Stand with feet pointing forward, hip width apart.
  • Feel the muscle just behind the hip joint with the tips of your fingers.
  • Sway your hips forward and backward and find your mid position. You should feel the muscle switch on as it swells out into your fingertips.
  • Practice taking weight on alternate legs and balancing.

Exercise

  • Stand side on to a wall with a Swiss ball between you and the wall at hip height. You will be weight bearing on the leg you are exercising with the foot pointing forward.
  • Bend the other knee and press the knee into the wall.
  • As you push your knee into the wall feel your weight shift onto the outer leg.
  • Ensure that you have found your mid position as described above and feel the gluteal muscle switch on.
  • Hold the position for 10 seconds.

Variation: To make the exercise more difficult try dropping down into a small knee bend on the supporting leg. Keep your kneecap over the middle toe.

Please contact us to book an appointment or for more information on any of the services available at our clinic in Kensington.



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Our services cover the following locations (if your location is not listed please don't hesistate to get in touch and ask us if we can help you):

Kensington - W8 - W14 - SW7 - Notting Hill - W11 - W2 - W10 - Chelsea - SW10 - Knightsbridge SW1 - SW3 - Fulham - W6 - Hammersmith - W6 - W12 - Hyde Park and Holland Park, Paddington, Bayswater, Marylebone W1, W2


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