Welcome to Benji Physio’s Exercise Library
Easily find the exercises your therapist prescribed
Make sure your technique is right
Discover how to progress your exercises
Learn new exercises
Easily find the exercises your therapist prescribed
Make sure your technique is right
Discover how to progress your exercises
Learn new exercises
Lying on your back, push your bottom up whilst pushing your heels on the ground.
Avoid to over-curve your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Lying on your back, push your bum up whilst pushing through your heels on the ground.
Place your hands up, keeping your elbows straight.
Avoid over-curving your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Lying on your back, place your feet on a foam roller.
Push your bottom up whilst pushing through your heels on the roller.
Avoid over-curving your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Lying on your back, place one foot on the opposite knee.
Push your bottom up whilst pushing through your heel on the floor.
Avoid over-curving your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Lying on your back, lift on leg up in the air, keeping the leg perfectly straight.
Push your bottom up whilst pushing through your heel on the floor.
Keep the foot in the air at the same height (Do not bend the hip as you are going up)
Avoid over-curving your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Lying on your back, place both feet on a gym ball.
Push your bottom up whilst pushing through your heels on the ball.
Avoid over-curving your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Form a bridge by resting your upper back on a bench.
Your knees should be straight above your ankles.
Place a weight plate on your hips.
Thrust your hips upward whilst keeping your hands up.
Return slowly and repeat.
Indications:
Gluteal muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Form a bridge by resting your upper back on a bench.
Your knees should be straight above your ankles.
Thurst your hips upward whilst keeping your hands up.
Return slowly and repeat.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
