NB – KEY POINT – lead the movements with the leg, do not rotate the pelvis backwards to get the range of movement needed.
Lying on your side, hips @ 45 degrees, knee @ 90 degrees, keep your feet together slowly lift your top knee up and down repetitively, like you are doing a clam exercise. (30 seconds)
Position as above, lift the knee and top foot 1 inch off the bottom foot, hold that position, keeping the knee higher than the foot. (30 seconds)
Same position as for 2, but slowly tap the top foot behind the bottom foot and bring the knee back to level. (30 seconds)
Straighten the top leg in line with the body, keeping the top leg straight and knee straight rotate the foot up towards the ceiling and back down using the whole leg. (30 seconds)
Keeping the leg straight, but bringing it out in front of you to 90 degrees, turn the toes up towards the ceiling, do small circles rotating the whole leg away from the body. (30 seconds)
Bring the leg back in line with the body, keeping it straight and the toes pointed up towards the ceiling, take the leg backwards and away from your body, you should aim to get the leg 45 degrees away from the body. (30 seconds)
Move into the recovery position, with the top leg making a figure 4 position, lift the top knee up and down slowly and gently. (30 seconds)