1Knee 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.
2Terminal 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.
3Hamstring Curl [Seated]
- Secure the resistance band around the ankle of the target limb to an anchor point at knee height.
- Come into upright sitting by rolling forward onto the sit bones.
- Keeping the back of the thigh in contact with the chair, pull the foot back to the chair.
- Aim to bend the knee to or beyond 90 degrees.
- Slowly return to the starting position whereby the knee is extended.
- Repeat as per Physiotherapists guidelines.
4Heel Raise [Flat]
- Stand facing a wall or stable surface and place your fingers on 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.
- Transfer your weight to one leg with the heel still lifted.
- Lift the other leg off the ground.
- Balance on the ball of the foot of one leg.
- Slowly lower yourself to the ground on that leg.
- Place both feet back on the ground.
- Restart pushing up onto both feet.
- Complete pace and number of repetitions as instructed by your Physiotherapist.
5Levator Scapulae Stretch
- Start by sitting in a chair with your shoulders relaxed.
- Turn your head 45 degrees to one side and look down, tucking your chin into your chest (this position should make you look like your looking at your underarm).
- Use the arm of the side your looking towards to gently pull your head further down.
- You should feel a stretch on the back of your neck.
- Hold this position as per physio instructions.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
6Scalene Stretch
- Come into a comfortable position either sitting or standing.
- Extend the head to take the eye level to the roof line.
- Rotate the head towards the affected side, maintaining the slightly extended position.
- Sustain as per Physiotherapist guidelines.