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Physiotherapist Mekaela Hockey
Updated 2-7-25
When to Stop
Discontinue if pain exceeds 3/10
1Knees to Chest
3 sets
1 minute
Twice / day
  • Lie on your back.
  • Raise both knees towards your chest.
  • Using your hands, hug your knees further into your chest – as far as comfortable.
  • You should feel a gentle stretch near the base of your spine.
  • Complete this exercise as prescribed by your physiotherapist.
2Lumbar Rotation
3 sets of 12 reps
Twice / day
  • Lie on your back with your knees bent so your feet are flat on the ground.
  • Keeping your knees together, gently rock them to one side.
  • Simultaneously look the other direction from where your knees are falling.
  • Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
3Clams – Level 2 [Elevated]
3 sets of 10 reps
Once / day
  • Lie on your side with the knees tucked.
  • The ankles are in-line with the buttocks.
  • Stack the pelvis as if there is a wall behind you.
  • Elevate both feet and keep the heels together.
  • Maintain this position and slowly lift and lower the top leg.
  • Repeat as per physiotherapist instruction.

4Hip Abduction
2 sets of 10 reps
Four times / week
  • Position yourself in side lying with the target side uppermost.
  • You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
  • Extend the top leg so the knee is straight.
  • Take the heel to the back of the mat.
  • Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
  • Repeat as per Physiotherapists instructions.

5Tandem 3
3 sets
20 seconds
Twice / week
  • Position yourself next to a bench, chair or wall for balance support as needed.
  • Take one foot next in front of the big toe of the standing leg so the heel is contact.
  • Attempt to hold balance here for a designated time frame and steady with support if needed.

Mekaela Hockey Peak Physio Newcastle Budgewoi

eyes closed

6Single Leg Balance
3 sets
15 seconds
Twice / week
  • Position yourself next to a bench, chair or wall for balance support as needed.
  • Come into single leg standing on the target limb.
  • Attempt to hold balance here for a designated time frame and steady with support if needed.
Mekaela Hockey Peak Physio Newcastle Budgewoi

eyes open

7Chair Squat [Deep]
3 sets of 10 reps
Three times / week
  • Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
  • The feet should be hip width apart.
  • 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.