This exercise can be the precurser to a plank. It engages the glutes, core, and deep abdominals. The back has to be straight and the head aligned. It’s harder than it looks to keep the back in line and shoulders down and not curve the back upwards when raising and holding the hover position.
with thanks to @theliftingphysio @bh_beyondhealth
Lie with your feet on a ball.
Put downward pressure onto the ball and push the ball away from you. Then bring back in.
Engage the core and glutes to use the hip flexors less.
Make sure ribs are down, back is in neutral and toes relaxed.
Its a slow journey to regaining full fitness after an injury. Patience is key.
When you have a knee injury, unable to exercise as usual, and you’re hyper-mobile, muscles quickly switch off especially the glute, core and hamstrings.
It’s starting over again with the most basic fitness exercises.
To kick start muscle memory and functionality, tie a stretchy band knotted at the ends over a door frame, and pull down.
Then weight transfer from leg to leg and lift knee. The action of pulling on the bands will help switch on and engage core and glutes.