WEEK 3 GETTING INTO THE SWING OF THINGS

IN THE third week postoperation, you should feel the exercises helping your recovery, and it is important to continue to challenge the musculature around the hip.

Continue to do your stomach squeezes, as outlined in week two, every morning.

Your goal this week is to do these moves three times a day, aiming for six to eight repetitions. Extend the amount of time you spend on your feet and distance you walk as far as your confidence allows. Try to walk as normally as possible.

STANDING KNEE RAISES

Stand next to a chair, holding on to the back for balance, above. Lift one leg, bending the knee as close to a 90 degree angle as you can. Hold for a few seconds then lower. Repeat with the other leg. Do not raise your knee so high that it causes pain.

STANDING HIP EXTENSION

From the same starting position as before, extend your leg behind you while keeping your knee straight, lifting your foot off the ground as you do so. Go as high as you can while maintaining a straight upper body and without discomfort. Lower and repeat with the other leg.

STANDING HIP ABDUCTION

Keep the same starting position, but instead of bringing your leg out behind you, lift it out from your side. Lower and repeat with the other leg.

GLUTE BRIDGES

Lie on a firm mattress or duvet on the floor, right. Bend your knees and keep the soles of your feet on the fabric underneath you. Lift your bottom up by pushing through your legs. Hold for a few seconds. Keep your hips level and try to squeeze your glutes. Then slowly lower back down.