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Instructions: Seated

  1. Sit on a chair with your feet hanging freely.
  2. Slouch through your back and drop your shoulders towards the ground.
  3. Look up towards the ceiling, bend your knee back, and point toes to the ground.
  4. This is the starting position.
  5. Slowly straighten your knee, look down to the ground and point your toes back towards you.
  6. Then slowly bend your knee, look up to the ceiling and point toes downwards to return to the starting position.
  7. Repeat this movement as many times as your Physiotherapist has prescribed.

Instructions: Sustained

  • Sit upright in a chair
  • Extend your affected leg in front of you and rest it on a comfortable surface, keeping your knee straight
  • Maintaining an upright posture, slowly bend your ankle back towards you
  • From this position, slowly bend forward from your hips to a comfortable range
  • Once your reach the end of your range, slowly return to the start position
  • Repeat this sequence as guided by your physiotherapist

Precautions

  • Only perform this exercise strictly as guided by your Physiotherapist – do not be tempted to perform more reps/sets as this may irritate the tissue.
  • If your symptoms become aggravated or experience pins/needle/numbness, stop immediately and notify your Physiotherapist.