Hip Arthroscopy Phase 3: Motor control progressing into rotation
Motor Control
Phase three of rehabilitation focuses on developing motor control and progressing your exercises, so the muscles work effectively during movement. Rather than simply building strength, this stage retrains the brain and body to coordinate the correct muscles at the right time. By consciously engaging muscles with good movement quality, you build better control, stability and confidence through the hip as activity levels gradually increase. The exercises should feel challenging enough to stimulate adaptation and recovery, but not so demanding that they irritate the healing tissues. Modify and vary your exercises by working similar muscle groups but in ranges or positions that do not cause significant increases in pain. E.g. use a higher box/seat to do a box squat.
1/2 side plank
Goblet squat
Single leg bridge
Kettlebell Romanian deadlift
Step up (medium)
Supported lunges
progressive control
Dumbbell split squat
RDL
Crab Walks
Weighted lunges
Cross over step up
Curtsey lunge