1Jump Squat
- Stand with the feet slightly wider than the feet.
- Lower down into a squat position and as you rise, press through the toes to shoot off the ground.
- Bring the chest forward as you extend the legs.
- Control the landing by allowing the knees to bend whilst maintaining a strong squat technique.
- Repeat as per Physiotherapist guidelines.
2Step Down
- Step both feet onto the step.
- Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
- On your affected side, ensure your knee is in line with your second toe and hips remain level.
- Modify as prescribed by your physiotherapist.
3Sit To Stand [Single Leg]
- Position yourself in front of the chair of choice without the back of the leg contacting the chair.
- Shift the weight onto the target leg and lower down so your bottom contacts the chair.
- During the lowering phase, ensure the hips stay level and square to the front.
- Bend the knee and simultaneously send the hips back behind you.
- Stand from the chair using the target limb.
- Straighten the knee and tuck the tailbone under at the end of the movement.
- Repeat as per Physiotherapist’s guidelines.
May need to start as staggered sit to stand
4Lateral Hopping
- Set up two points on the ground roughly 30cm apart.
- Begin in the middle of the two marks.
- Hop on one leg over one of the points, then back over the other point.
- Try not to land on the points, make sure you jump all the way over.
- Repeat as many times as your Physiotherapist has prescribed.
fwd/ back or lateral
5Sciatic Nerve Tensioner / Slump
- Sit on a chair with your feet hanging freely.
- Slouch through your back and drop your shoulders towards the ground.
- Look up towards the ceiling, bend your knee back, and point toes to the ground.
- This is the starting position.
- Slowly straighten your knee, look down to the ground and point your toes back towards you.
- Then slowly bend your knee, look up to the ceiling and point toes downwards to return to the starting position.
- Repeat this movement as many times as your Physiotherapist has prescribed.
6Alternating Lateral Box Jumps
- Stand side-on to the box with your feet hip-width apart, knees softly bent.
- Shift your weight onto the inside leg closest to the box.
- Push off this leg, swinging your arms to help drive you laterally up onto the box, landing softly on the opposite leg.
- Absorb the landing by flexing your hip, knee, and ankle, maintaining an upright trunk.
- Immediately push off the leg on the box to jump back down to the opposite side, again landing softly on the alternate leg.
- Continue alternating legs with controlled, powerful jumps side to side.
- Complete repetitions as prescribed by your physiotherapist.
7Alternating Leg Box Jump
- Place your right foot on top of the box, keeping your left foot on the ground.
- Drive through the right leg to jump upwards, swapping legs mid-air so your left foot lands on the box and your right foot lands on the ground.
- Absorb the landing softly with a slight bend in the knees, keeping your chest up and your hips square.
- Immediately repeat, alternating the foot on the box with each jump.
- Maintain a rhythmic breathing pattern and focus on quick but controlled footwork.
- Complete repetitions as prescribed by your physiotherapist.
8Lumbar Extension
- Stand with your hands in the small of your back.
- Begin to lean backwards, within comfortable limits.
- As you progress through the repetitions, continue easing into the range of motion available to you.
- Repeat as per Physiotherapist guidelines.
Every time you get out of the car