13-Way Reach
- Start Position: Stand on one leg with a slight bend in your knee. Position three cones in front of you: one directly ahead, one slightly to the left, and one slightly to the right.
- Foot Reach (Left): While maintaining balance on the standing leg, extend your free leg across your body to tap the cone positioned to the left. Then, return to the centre.
- Foot Reach (Centre): Next, extend your free leg forward to gently tap the centre cone with your toes, then return to the starting position.
- Foot Reach (Right): Tap the cone to the right with the same foot, maintaining balance.
- Upper Limb Reach: After completing the foot taps, reach forward with your hand to pick up each cone one at a time, returning to the standing position after each reach.
- Reset: Repeat the entire sequence on the opposite leg.
- Complete repetitions as prescribed by your physiotherapist.
2Single Leg Balance [Pillow]
- Position yourself next to the wall to use if balance is lost.
- Place a doubled over a pillow, yoga mat or piece of foam underneath the affected foot.
- Aim to maintain balance for as long as possible in this position.
/ foam / BOSU
3Crab 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.
4Side Plank [Hip Abduction]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Open the top leg like a book without the pelvis moving.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Hold top leg
5Chair Squat [Shallow Staggered]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- 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.
6Lunge with External Rotation
- Stand in a lunge position with a theraband tied around your front knee with the resistance pulling across your body.
- Bend both knees, lowering your back knee to the ground with resisting the pull of the theraband.
- Your front knee should track inline with your second and third toe.
- Slowly return to a standing position.
7Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
8Knee Flexion [Overpressure]
- Lye on your back with a towel.
- Bring up one leg and place the towel over the bent knee.
- Use the towel to bend your knee up and pull against the towel to increase the stretch.
- As the stretch sensation settles you can increase the pull from the arms to increase the stretch.
Please complete in clinic WITH THE TOWEL BEHIND THE BACK OF THE KNEE :)