1Heel 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.
2Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
3Knee Extension
- Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
- Come into sitting on a high chair with free space behind the backs of the leg.
- Roll onto the sits bones to ensure you are sitting up tall.
- Extend the target knee out in front of you with control.
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
4Bridge
- 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.
5Chair Squat [Shallow]
- 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.
- The feet should be hip width apart.
- 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.
6Crab Walk [Feet]
- 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.