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Physiotherapist Ashley Thompson
Updated 8-7-25
1Heel Raise
3 sets of 8 reps
  • 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
3 sets of 8 reps
  • 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
3 sets of 8 reps
Yellow Band
  • 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
3 sets of 8 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.
5Chair Squat [Shallow]
3 sets of 8 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.
  • 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]
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.