Module 1

Exercise Programme

Sets and reps - e.g. '3 sets of 12 reps', this means you need to repeat or 'rep' each movement 12 times, this is called one 'set' so it would need to be done twice more, you can take a break between each set
Abduction - the movement of a limb away from the midline of the body

 

1. Four-point fire hydrant


3 sets of 12 reps (60 secs rest between sets) repeated for both legs
Aim to bring each leg out over 4 secs then back in over 4 secs
You should feel the muscles of your bum working as you complete the exercise

2. Side-lying hip abduction
 

3 sets of 12 reps (60 secs rest between sets) repeated for both legs
Aim to bring each leg out over 4 secs then back in over 4 secs
You should feel the muscles of your bum working as you complete the exercise

3. Side plank
 

3 sets of 30 secs hold (60 secs rest between sets) repeated for both sides
You can make the exercise harder by gradually increasing the time of hold

When to progress to the Phase 2 Exercise Programme
You should try to complete these exercises 5 out of 7 days per week. They will strengthen key muscles which can help with knee cap pain. Once you are able to complete each exercise comfortably for the required number of sets and reps then progress to the next module.