Basic mat pilates rehab with a band for glutes, core and hamstrings strengthening

Basic mat pilates rehab with a band for glutes, core and hamstrings strengthening.

Lie on your side 
Tie the band into a loop on one end and attach it around your foot.
Pull taut.
Lengthen through the top hip.
Draw your leg in 
Then back and straight
 and bring it back with control.
The better the leg position when straightened in line with the body and slightly back, the more you will feel the effect in your glutes of this exercise.

Lie on your side
Tie the band into a loop on one end and attach it around your foot.
Pull taut.
Lengthen through the top hip.
Draw your leg in
Then back and straight
and bring it back with control.
The better the leg position when straightened in line with the body and slightly back, the more you will feel the effect in your glutes of this exercise.

A simple Pilates bridge to engage the glute posterior muscles

A simple Pilates bridge to engage the glute posterior muscles.

Feet hip width apart, Raise your bottom up into bridge,, lift your leg up, making sure you don't drop your hip.
You will see I dropped slightly more on one side than the other as that's my weaker side at the moment.
Try to place your foot down gently.
You only need to do 2 lifts each time before you come down, relax and reset.

Feet hip width apart, Raise your bottom up into bridge,, lift your leg up, making sure you don’t drop your hip.
You will see I dropped slightly more on one side than the other as that’s my weaker side at the moment.
Try to place your foot down gently.
You only need to do 2 lifts each time before you come down, relax and reset.

Basic core and glute strengthening Physio pilates exercise

Basic core and glute strengthening Physio pilates exercise.

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.

With thanks to Tessa @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.

With thanks to Tessa @theliftingphysio

@bh_beyondhealth