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- Stand with your back flat against a wall, feet hip-width apart and positioned about 50–60 cm away from the wall.
- Slowly slide your back down the wall by bending your knees, keeping your hips and shoulders in contact with the wall throughout.
- Lower until your knees are at approximately a 90-degree angle (or as tolerated), with thighs parallel to the ground.
- Ensure your knees remain in line with your toes and do not extend past them.
- Maintain even weight through your heels – avoid shifting onto your toes.
- Keep your core gently engaged and avoid arching your lower back.
- Hold/maintain as prescribed by your physiotherapist.
