(once relocated) 4-6 weeks after injury
1 Step up and down again 3 x 10 daily
2 Bridging, hold in the air for 10 secs, 3 x 10 daily
3 Lying on side, lift leg 3 x 15 daily
1 Step up and down again 3 x 10 daily
2 Bridging, hold in the air for 10 secs, 3 x 10 daily
3 Lying on side, lift leg 3 x 15 daily
1 Lying on side, lift leg 3 x 15 daily
2 Bridging, hold in the air for 10 secs, 3 x 10 daily
3 Step up and down again 3 x 10 daily
1 Bridging, hold in the air for 10 secs, 3 x 10 daily
2 Lying on side, lift leg 3 x 15 daily
3 Step up and down again 3 x 10 daily
1 Bridging, hold in the air for 10 secs, 3 x 10 daily
2 Lying on side, lift leg 3 x 15 daily
3 Pull opposite knee across body (gluteal stretch) and hold 30 secs 4 - 5 daily
1 Bridging, hold in the air for 10 secs, 3 x 10 daily
2 Lying on side, lift leg 3 x 15 daily
3 Pull opposite knee across body (gluteal stretch) and hold 30 secs 4 - 5 daily
