1Self Epley Manoeuvre (Left)
- Start in long sitting with a pillow behind your back.
- Turn your head 45 degrees to the left side.
- Slowly lay backwards over the pillow until your head touches the bed while maintaining your head turn. This will put you into 30 degrees of neck extension.
- Hold this position for at least 1 minute.
- Keep your head in contact with the bed and slowly turn your head to the right side until you head is facing 45 degrees to the right.
- Hold this position for at least 1 minute.
- Tuen onto your right side and turn your head another 90 degrees until your nose is pointing into the bed and gently tuck your chin.
- Hold this position for 1 minute.
- Slowly sit up on the right side of the be and keep your head turned until you are upright.
- Hold this position for another 1 minute.
- Repeat this again and do this twice a day.
2 x day if you can
2Static Quadriceps
- Sit with the legs extended.
- Place a rolled up towel under the target knee/leg.
- Draw your toes up towards your head.
- Press the knee into the towel.
- Keep the heel in contact with the ground.
- Hold for as many seconds as per Physiotherapist’s guidelines.
3Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched.
- Slide the foot of the target limb along the ground towards the bottom.
- Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
- Repeat as per Physiotherapist’s guidelines.
4Feet Together Eyes Closed
- Stand on a firm surface with your feet together
- Take a moment to find your balance with your eyes open
- When you’re ready, gently close your eyes for 30sec
- Stand near a stable surface (like a kitchen bench or wall) for safety