Instruction from the physiotherapist in correct back posture (ergonomic guidance) is important.
The indications of time after stretching, coordination training and strength training show the division of time for the respective type of training when training for a period of one hour. The time indications are therefore not a definition of the daily training needs, as the daily training is determined on an individual basis.
Unlimited: Cycling. Swimming
(15 min)
Lie on your back. Draw the injured leg up towards your head so that the muscles in the back of the thigh become increasingly stretched. Perform the exercise with outstretched as well as bent knee. Hold the position for 20 seconds and relax for 20 seconds before repeating. The exercise can also be performed standing with the injured leg outstretched on a chair while the upper body is bent slightly forwards.
Stand with support from the back of a chair or the wall. Using your hand, bend the knee and draw the foot up and your knee slightly backwards so that the muscles in the front of the thigh become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your back with one leg outstretched and the other bent with the foot on the other side of the outstretched leg. Draw the knee up towards the opposite shoulder so that the buttocks become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your back with one leg over the other, and hold behind the lower leg’s knee. Draw the leg up towards your head so that the buttock on the upper leg becomes increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your back and draw your knee up towards your head while lifting your head so that your back becomes increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Stand with your hands on your hips and slowly sway your back, pushing slightly with the hands to increase the sway, so that the stomach muscles become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your stomach. Rise up and support yourself on your elbows keeping your hip against the floor. Hold the position for 20 seconds. Rest for 20 seconds before repeating.
(5 min)
Seesaw. Balance on two legs, possibly using a hand as support against the wall, balancing subsequently on one leg without support. Look straight ahead and keep knees bent.
Lie on the floor on a cushion. Bend your knees. Lift your hands from the floor and keep your balance.
(40 min)
Go down on all fours. Alternately lift and stretch the right and left legs, fully stretching the knee.
Lie on your stomach across a chair with both feet supported under a tabletop. Lift both hands from the floor and hold the position for 2 seconds. Support with your hands for 2 seconds and repeat the exercise 10 times in quick succession.
Lie on your stomach on the floor with your arms above your head and with outstretched legs. Lift right arm and left leg together, changing to lift left arm and right leg together.
Lie on your stomach across a chair and bend both knees. Tighten your buttocks and lift your legs upwards.
Sit on a chair with a broom handle behind your back as shown in the sketch. Rotate from side to side at a steady pace.
Lie on your stomach. Rise up and support yourself on your elbows keeping your hip against the floor. Hold the position for 20 seconds. Rest for 20 seconds before repeating.
Go down on all fours with elastic around one foot. Attach the elastic to the wall, lift the leg and draw the knee forwards so that the elastic is tightened.
Lie on your back with your hands on your chest. Bend your knees and lift your upper body up from the floor while keeping the small of your back against the floor the whole time.
Stretching is carried out in the following way: stretch the muscle group for 3-5 seconds. Relax for 3-5 seconds. The muscle group should subsequently be stretched for 20 seconds. The muscle is allowed to be tender, but must not hurt. Relax for 20 seconds, after which the procedure can be repeated. The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.
