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Physiotherapist Jed Grant
Updated 10-6-25
How Often
Complete once per day
When to Stop
Discontinue if pain exceeds 5/10
1Bridge
3 sets of 10 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
2Crab Walk [Feet]
3 sets of 8 reps
  • Secure the band around the tops of the feet.
  • Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
  • Side step controlling the movement of the stepping foot against the band.
  • As you step imagine you are passing under a shallow roof, maintaining the squat depth.

3Chair Squat [Shallow Staggered]
3 sets of 10 reps
  • Come into standing in front of a chair with the height prescribed by your Physiotherapist.
  • You may need to use a pillow here to increase the height.
  • Stagger the feet – the foot closest to the chair will be the working limb.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.