1Push Up [Wall]
- 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.
2Squat
- 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.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
3Heel Raise
- 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.
4Single Leg Balance
- 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.
5Tandem 3
- Position yourself next to a bench, chair or wall for balance support as needed.
- Take one foot next in front of the big toe of the standing leg so the heel is contact.
- Attempt to hold balance here for a designated time frame and steady with support if needed.