1Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
Once a day. Twice if it feels goo, and you have time.
2Shoulder External Rotation
- Come to a semi – seated position as shown in the video, with the arm you are wanting to train on the same sided knee.
- Hold onto the weight/dumbbell prescribed by your physiotherapist.
- The elbow should not move off from leaning on the knee.
- From this position, keep your elbow in a 90 degree angle.
- Bring the back of your hand and weight up towards the roof, this will perform the external rotation movement.
- Return to the starting position and repeat as per physiotherapist guidelines.
With elbow angled like this but on table.
3Knee Flexion [Overpressure / Bench]
- Come into standing and position the target limb onto the bench.
- Leaning the bodyweight forward.
- Allow the knee to bend to the point of resistance while lunging forward and slowly transfer weight backwards to return to the start position.
- Repeat as per Physiotherapists guidelines.
Do this on a step. It does not have to be as high
4Stationary Bike
- Adjust the seat height so that when you place your heel on the pedal at its lowest point, your knee is almost fully straight without locking out.
- Sit upright on the saddle with your hands lightly resting on the handlebars, shoulders relaxed.
- Start pedalling slowly in a smooth, controlled motion, maintaining a steady rhythm.
- Aim for a comfortable pace with light resistance unless otherwise advised.
- Complete the session as prescribed by your physiotherapist.
Try to work on revolution/cycle 5-10 minutes
5Terminal Knee Extension
- Anchor the theraband prescribed at knee height.
- Place the target limb inside the loop behind the back of the knee.
- Come into a lunge position with the target limb forward, knee softly bent.
- The opposing limb is straight with the heel planted on the ground.
- Gently draw the knee back to a straight position against the resistance of the band.
- As you draw the knee back against the band, imagine drawing the knee cap up towards your head.
- Slowly control the band as you return to the bent knee start position.
- Repeat as per Physiotherapist prescription.