1Pallof Press
- In a standing position, keep the wall to your side and ensure the band is anchored at waist height.
- Hold onto the band with your affected hand and keep your elbow by your side.
- Press forward; extending at the elbow and elevating at the shoulder, ensuring the movement is straight.
- Return to the starting position in a controlled manner and repeat as per physiotherapist guidelines.
With both hands holding band
2Goblet Squat
- Hold the weight prescribed at the level of the chest. You may use a kettlebell as shown or dumbells.
- Position the feet underneath the hips.
- Bending the knees and hips at the same time, send the hips back like you are sitting down.
- Maintain an upright posture.
- To stand, push through the feet to straighten the knees and tuck the tailbone.
- Repeat as per Physiotherapist’s guidelines.
3Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.
4Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
5Side Plank [Kneeling]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Adding clam