Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Current Activity Set

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Activity: Single leg stance knee-to-wall

5-10

Summary:

To build hip abductor stability, hence single leg stance stability, which is vital for most sports and activities.

Description:

  • standing beside wall so that your shoulder is touching the wall
  • engage your spinal stabilizers, release sit bones/deep hip muscles
  • engage glutes (as if you are trying to hold a penny in the horizontal crease at the bottom of your buttock)
  • bend the knee that is closest to the wall and lift that foot, push your knee gently into the wall and hold for 3 seconds (make sure your knees are in line with each other) don’t grip with deep hip muscles or hip flexors

Tags: gluteus medius, glute med, single leg