General stability exercises

Exercises

Important Message:

These exercises are all about precise small movements. They should be slow and controlled and when doing them really make sure you are thinking about your position. Ideally they should be performed in front of a mirror to begin with until you have the proper technique.

In each exercise there will be a description in bold of the specific place to think about, but if in doubt then ask your physiotherapist.

1. Single leg stance (Standing on one leg)

Stand in front of something stable (like a sink).

Stand on one leg and try to keep your balance.

Gradually reduce the amount you are holding on,

until you can stand on one leg without holding on.

Make sure your hips stay level.

Hold for ___seconds. Repeat ___times

2. Unilateral Heel Raises (one leg tip toes)

Start with the exercise above, standing on one leg.

Then keeping your knee straight, push up onto

your tip toes as far as you can and then slowly

lower back to the floor.

Make sure your hips stay level.

Hold for ___seconds. Repeat ___times

3. Single knee dips (one leg knee bends)

Standing on one leg with something to hold onto,

slowly bend your knee, aiming your kneecap over

your third toe. Just go as far as you can and then

slowly stand back up. Keep your back upright.

Make sure your hips stay level.

Hold for ___seconds. Repeat ___times

4. Hip / Bottom exercises (clam shell)

Lying on your side with your knees bent up.

Keep your ankles together and your back straight.

Slowly lift your top knee towards the ceiling and

then lower back to the start.

Don’t let your hips or body roll back.

Hold for ___seconds. Repeat ___times

5. Lie on your back with your knees bent up, feet

hip width apart. Tighten your bottom muscles to

lift your bottom up towards the ceiling, keeping

your back straight.

Make sure your pelvis is level.

Hold for ___seconds. Repeat ___times

6. Unilateral bridge

Start as with the exercise above. Lift your bottom

off the bed and then slowly straighten one leg out in

front of you. Hold for as long as indicated below

and return to starting position.

Make sure your pelvis is level.

Hold for ___seconds. Repeat ___times

Further advice

Please be aware that this handout is to be used as a guide. If you find these exercises painful please seek advice from your physiotherapist or GP.

Contacts

Please contact clinic 6 reception on 01223 216410 to leave a message for your physiotherapist, or to enquire about appointments.