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Instructions
- Stand into a band that is securely placed around an object that is not going to move when you lean away
- Walk backwards creating a tension in the band
- Standing with your feet hip distance apart
- Have both feet facing forward
- Think about leading the movement from your sit bones
- Gently bend your knees and then swing your sit bones behind you and let the band counter balance you
- Let your trunk lean forward while trying to keep your spine aligned
- Keep the back of your neck nice and long
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh
- Hold and repeat as per physiotherapist guidelines
Precautions
- If you are aware that you are unsteady or feeling weak in your legs, please use your hands on a stable surface throughout
- You may want to position yourself with a surface in front of you to help with balance that you can place your hands on if needed
- You may find having a chair behind you works better to try to squat to this height for feedback
- Ensure to complete the exercise slowly and controlled
- Stop if you feel pain or are unsure of the technique
- If you are unsure, please speak to your physiotherapist
