Ankle Sprain Injuries – Airplane Transitions

Start with one lower leg length away from the wall. Plant the foot on the ground with the standing leg. Hip hinge into the wall and make sure you hinge at the hip and not bending through the knee.

Keeping your pelvis, navel, and the centre of your chest in a straight line, pivot through the hip, turning your pelvis over the standing leg.

You should be feeling it through the side of your hip, back of your gluteal muscles, and the upper part of your hamstring.

This is a great exercise to build more functional strength to help with the rehab of your ankle sprain injuries. If you have any problems or questions with this exercise consult your local Physiotherapist before continuing.