Gentle Physio?

I’ve struggled, really struggled with movement lately. So I’ve opted for a different approach. It seems standing on 1 bad leg isn’t really an optiom at times, so I decided to readjust the exercises, but do it from the safety of lying down.

That way no unnecessary loading going through the one painful hip, and I can control the speed of the movement more, making it just as effective.

So Hip Flexion I did single knee hugs, bring up slowly, hold the knee to chest and hold for 20 seconds. My left does not come up far, so don’t push it beyond it’s range.

And then did both legs together, just bring them up and hold for 20 seconds.

Some knee pivots, which were way way harder than I ever imagined. I just about got 10 reps each side. You can do heel pivots too, starting with knee in the air, and lower from knee to heel down, to touch both heels together 10 reps.

External Hip Flexion my Left leg does not really come out at all, there is no degrees!! 20 second hold.

Internal Hip Flexion, I have a lot more success at, so again 20 second hold.

Bridging my least favourite, Up and hold for 5seconds and down, I just about managed 10 reps.

With doing these, my hips have had the same range of movement while safeguarding the joints. I need to limit the pain as much as I can while I wait for hospitals to be available.