Physiotherapy
This class is aimed at anyone currently having physiotherapy for a weak or stiff hip and is looking to progress their exercises. This exercise group will provide some supervised rehabilitation with another physiotherapist, in a group setting. This enables you to have more help or guidance with your rehabilitation in between physiotherapy appointments, to hopefully increase the effectiveness of your rehabilitation journey.
It is important that you continue to follow the advice and guidance of your physiotherapist that you see on a one-to-one basis. This class is in addition to your current home exercise programme designed by your physiotherapist.
Squat – supported with chair
Place a chair behind you for safety. While standing with feet shoulder width apart and in front of a stable support for balance, bend your knees and stick your buttocks out (as if going to sit down).
Your body weight should be mostly directed through your heels. Return to a standing position. Knees should bend in line with the second toe and not pass the front of the foot. Do not try and go too low. You should be able to comfortably return to a standing position.
Variations
- Perform a squat with your back against the wall, have your feet far enough away so that when you squat down your knee is at a 90 degree angle.
- Squat without a chair behind you if you were relying on this initially.
- Hold a weight in both hands in front of your chest.
- Single leg squat.
- Place a THERABAND around your knees.
- Crab walk – perform a series of squats sideways.
Bridging
While lying on your back with knees bent, tighten your stomach muscles, squeeze your buttocks and then raise your buttocks off the floor or bed. Creating a “bridge” with your body.
Hold for 5 seconds and then lower yourself and repeat.
Variations
- Increase length of time holding the static position at the top.
- Stagger your feet and put more weight through the leg that is placed closest to your buttocks.
- Single leg bridges.
- Weighted – hold a weight or object over your pelvis and then push up.
- Place a THERABAND around your knees.
Step ups
Using the bottom of your stairs, step up with your operated leg followed by your un-operated leg. Step back with your operated leg followed by your un-operated leg.
Variations
- Side step up.
- Weighted – Use weights in either hands.
- Eccentric (single leg lower).
Single leg stand
Hold onto a chair or table for support and practice standing on your injured leg for 30 seconds.
Variations
- Try and let go of support.
- Do it with your eyes closed.
- Hold onto a weight.
Static lunges
Whilst standing, with feet hip width apart, back straight with hands on hips. Take a large step forward with one leg, and bend both knees to approximately 90 degrees. Your back knee should be just above the floor.
Slowly and controlled, take a step back and repeat.
Variations
- Walking (perform a series of lunges whilst moving forwards – as shown above)
- Shallow depth (to make it easier, knee does not need to reach the floor, just perform a small knee bend)
- Weighted (hold weights in either hand)
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
| Date: |
| Weight | Reps | Notes | |
|---|---|---|---|
| Squat | |||
| Bridging | |||
| Step ups | |||
| Single leg stand | |||
| Lunges |
Useful links
- General information relating to physiotherapy services within the Friarage Hospital: https://www.southtees.nhs.uk/services/physiotherapy/community-outpatient-physiotherapy-hambleton-richmondshire/the-friarage-hospital-outpatient-physiotherapy
- General information relating to the South Tees Physiotherapy department: https://www.southtees.nhs.uk/services/physiotherapy
- Exercise videos: https://www.nhs.uk/conditions/nhs-fitness-studio
- Other exercises: https://www.southtees.nhs.uk/services/physiotherapy/community-outpatient-physiotherapy-middlesbrough-redcar-and-cleveland/staff-area/menu/exercises
Contact us
For advice or further information please contact the physiotherapy department, Friarage Hospital, Northallerton, DL6 1JG
Telephone: 01609 763 046
Email: [email protected]
Patient experience
South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.
This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.
To ensure we meet your communication needs please inform the Patient Experience Department of any special requirements, for example; braille or large print.
T: 01642 835964
E: [email protected]