WEEK 5 GET ON YOUR BIKE...AND TRY A WALL SLIDE

BY NOW you should really start seeing the benefits of your hip surgery and feel more mobile. If you have access to an exercise bike, week five would be a good time to start using this as it will help you further develop strength in your legs. If you are swimming, continue to gradually build up the time you spend in the pool and the distance you swim, still avoiding breast-stroke leg kick. Continue Mini Squats, Balance Exercise and Glute Bridges as well as this week’s routine. Do these exercises twice a day, and complete 12-15 repetitions for each one.

SPLIT SQUAT

Stand next to a countertop or a table, using one hand to balance, above. Place one leg in front of the other. Keep your chest up and squeeze your core muscles. Slowly drop down to the floor as if you are going down on one knee, but stop before your knee touches the floor. Then come back up again.

STANDING KNEE BENDS

Stand up straight behind a chair and hold on to its back-rest for support. Slowly lift one foot off the ground and up behind you by bending your knee 90 degrees. Then lower back down and repeat with the other leg.

WALL SLIDES

Stand with your back, arms and palms against a wall, right. Your feet should be about one foot away from the wall, shoulder width apart, using the wall for support. Slowly slide down the wall into a sitting position by bending your knees, and stop when your legs are at a 90-degree angle or when you feel discomfort. Hold the ‘sitting’ position for a second before rising to stand again.