1Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
2Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
3Wall Squat [Deep]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position – as low as able.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
4Hip Flexor Stretch [Kneeling]
- Kneeling in a lunge position, keep your trunk over your pelvis.
- Your weight is on the leg underneath the body, the front leg is at a 90-degree bend.
- Gently tuck your tail.
- You should feel a stretch in the front of the hip on the leg behind and down into the thigh itself.
- Sustain as per Physiotherapist guidelines.
5Quadriceps – Advanced
- Bend the knee of the side to be stretched and take the top of the foot into the palm of the hand.
- Ensure the supporting leg is straight and the trunk is upright.
- Maintaining a proud chest, bend the elbow of the supporting arm to increase the bend at the knee.
- Tuck the tailbone under to limit arching out through the lower back.
- Sustain as per Physiotherapist guidelines.