1Shoulder External Rotation- Wall Walks
- Place your looped band around both wrists.
- Keeping elbows by side, press wrists away from each other.
- Keep the tension on the band and your elbows in the same angle.
- From this position, bring your hands up towards the roof, keeping tension on the band.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
The one where you step forward with the yellow band.
2Shoulder Internal Rotation
- Bend the elbow of the target limb to a 90 degree angle.
- Open the chest by slightly drawing the shoulder blades together.
- Position the palm of the hand against a firm surface and push as if trying to bring the hand towards the body.
- Keep the elbow tucked into the side body.
- Sustain for period of time designated by Physiotherapist.
3Sit to Stand
- Sitting, shuffle your bottom forward towards the front of the chair.
- Please use your hands on the chair if needed – or attempt with no hands if able.
- Lean your trunk forward and place your weight firmly on the floor.
- Press through your feet and press the knees gently wide.
- Press through your feet (and hands if needed) and stand up.
- To reverse the process, ensure you can feel the chair at the back of your knees.
- Place your hands back to feel for the chair.
- Let your sit bones swing back bending your knees and leaning your trunk forward.
- Lower yourself slowly and safely to the chair.
- Repeat as prescribed.
Add a set if easy. Press through the heels.
4Heel Raise
- 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.
5Median Nerve Slider
- Position yourself in comfortable standing posture.
- With a bent elbow elevate the arm to 90 degrees from the side body.
- Maintaining a bent elbow turn the palm up to the roof.
- Extend the wrist as if you’re holding a plate flat on the palm.
- Commence with the arm bent at 90 degrees.
- Slowly extend the hand to the point of resistance either felt at the upper arm, elbow, or forearm.
- Begin to then bend the elbow and flex the wrist so the fingers are pointing towards the head.
- As the elbow bends, take the ear towards the opposite shoulder.
- Return the head to neutral as you recommence extending the arm.
- Repeat this ‘flossing’ motion as per Physiotherapist’s instructions.
As needed
6Row
- 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.
7Shoulder External Rotation
- This exercise can be completed in sitting or standing.
- Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
- Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
- The band should be taut.
- Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
- Maintain the 90 degree bend at the elbow.
- Slowly return to the start position and repeat as per Physiotherapist’s guidelines.
8Knee Extension
- 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.
Avoid end of range if painful
9Bridge
- 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.
10Sciatic Nerve Slider
- Lying on your back interlace the hands at the back of the affected knee.
- The knee is stacked over the top of the hip in this position.
- Extend the knee towards the roof with the toes coming back towards the head.
- Move the leg into the position in which you start to feel light tension.
- Keep your leg in this extended position.
- Point your foot to the ceiling and then slowly pull your foot back towards your head.
- Repeat as prescribed by your physiotherapist.