Basic table top toe taps to engage the core, glutes and lower abdominals.
Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak.
Strengthening the core, glutes and hamstrings.
With thanks to @bh_beyondhealth
With even the simplest exercise it’s important for the body to be correctly aligned for the exercise to be targeting the muscles properly.
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.