It’s time to take the responsibility of Physio upon myself now that Hydrotherapy has ended, and while I await any instructions to come from the Hospital. Eager to keep this psoas pain away permanently.

While hydro has built strength and stamina, I’d be daft to let this slip. Although this will be super challenging while I’m recovering from CMC joint surgery in the dominant hand, which happens next week!! 😳😳😳😳

At home I have crutches for extra stability while trying to balance on one leg, an Aerobic Step, a Bosu Ball and Yoga Mat. I do have Resistance Bands, but honestly I don’t think I’m strong enough for them just yet.

I’ve tried to replicate what I’ve been doing in the pool. (Kinda)

* Lunges onto Bosu Ball X 20reps both sides

* Small Squats X 20reps

* Step Ups X 20reps both sides

* Hip Abduction Standing X 20reps both sides

* Hip Extension Standing X 20reps both sides

* Hip Flexion Standing X 20reps both sides

*Epic coffee break, as legs are burning*

* Clamshell Raises X 20reps both sides

* Side Leg Raises X 20reps both sides

* Prone Lying, Bent Knee Raises X 20reps both sides

* Psoas Stretch, Knee to Chest, Push Extended Leg Down 30 Second Hold X 5reps both sides

I started these the week my hydro was cancelled, and I did 5 days out of the week, Then I had the last hydro session see here, last Week. So this week I’ve done this routine most alternate days. It’s a pure killer and totally exhausts me, but as I’m trapped in the house anyways, I can spend all my energy on this, and give it my 100%. Hope I can keep doing some of this after my hand surgery on the 26th march, obviously I can’t get onto the floor but maybe some stepping ones, and standing exercises I can, depending on how I feel, and pain wise? This is where I fear the psoas pain will return while I’m recovery 😭