Conditioning program

• In a standing position, position yourself a step away from the wall.
• Position your hands on the wall just below shoulder height.
• By bending your elbows, slowly lower your chest towards the wall without bending through your back.
• Press away from the wall as you straighten your elbows and return to the starting position.
• Repeat as per physiotherapist instructions.

• Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
• Ensure your feet are hip distance apart and toes facing forward.
• Push up onto the balls of your feet by lifting the heels from the ground.
• Slowly lower yourself to the ground.

• Position yourself next to a bench, chair or wall for balance support as needed.
• Come into single leg standing on the target limb.
• Attempt to hold balance here for a designated time frame and steady with support if needed.

• Lie on your side with your head supported and your knees bent up to 80-90 degrees.
• Place your arms in front of you in front of your chest with hands together.
• Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
• Rotate with the breastbone and ensure the pelvis remains still.
• Hold at the end of movement for a breath.
• Lift the arm up and reverse the semicircle movement until back at the start.
• Complete as per Physiotherapist guidelines.

• Come into lying on your back with the knees bent to 90 degrees.
• Secure a belt above the knees and ensure it is secure.
• Press the knees out into the belt.
• Sustain as prescribed by your Physiotherapist.
• Repeat as prescribed.

• Stand tall with your feet hip-width apart. Maintain an upright posture with your shoulders relaxed.
• Place your hands on a stable surface for support e.g. kitchen bench or back of a couch.
• Step sideways with your leading foot, ensuring the movement comes from the hip rather than dragging the foot. Keep your toes pointing forward.
• Follow with the trailing foot, returning to a stable stance.
• Continue stepping in one direction for the prescribed number of steps, then repeat in the opposite direction.
• Complete repetitions as prescribed by your physiotherapist.

Instructions

• Anchor the resistance band securely behind you at chest height (e.g., around a door handle or sturdy pole).
• Stand with one foot forward in a split stance to maintain balance, holding one end of the band in each hand.
• Begin with your elbows bent at 90 degrees and hands level with your chest, palms facing downward or slightly inward.
• Brace your core and keep your chest tall with shoulders relaxed.
• Press both arms forward in a controlled motion until your elbows are fully extended (but not locked out).
• Pause briefly at the end of the movement, then slowly return to the starting position.
• Keep your wrists neutral and avoid shrugging your shoulders during the movement.
• Complete repetitions as prescribed by your physiotherapist.