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Physiotherapist Ashley Thompson
Updated 29-5-25
1Marching
3 sets of 12 reps
  • Stand tall with your feet hip-width apart and shoulders relaxed. Position yourself near a stable surface, such as a countertop or sturdy chair, for support if needed.
  • Engage your core muscles to maintain an upright posture and keep your gaze forward.
  • Slowly lift one knee towards hip height, or as high as comfortably possible, keeping your foot flexed and avoiding leaning backward.
  • Lower your foot back to the floor with control.
  • Repeat on the other side, alternating legs in a steady marching motion.
  • Continue as prescribed by your physiotherapist.
2Bridge
3 sets of 12 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.
3Hip Flexion
3 sets of 10 reps
  • Come to a position lying on your back and place exercise band around the tops of your feet.
  • From here, slowly bring one knee up towards your chest.
  • Return to the starting position, ensuring you control the movement back down.
  • Repeat as per physiotherapist guidelines.
4Hip Abduction
3 sets of 10 reps
  • Stand near a chair or wall to give yourself support.
  • Tie a theraband around your ankles.
  • Extend one leg out towards the side, putting tension on the theraband.
  • Return the leg to the starting position.
  • Repeat this as many times as your Physiotherapist has prescribed.
5Knee Extension
3 sets of 10 reps
  • 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.
6Heel Raise
3 sets of 10 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.
7Towel Scrunch
2 sets
30 seconds
  • Sit down on a chair with a towel spread in front of you.
  • Place the targeted foot on the towel.
  • Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
  • Continue this action until your foot reaches the end of the towel.