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Physiotherapist Scarlet Xavier
Updated 16-7-25
1Deadbug
3 sets of 15 reps
Once / day
  • Lie on your back with knees bent up.
  • Slowly one leg at a time bring your legs into tabletop position.
  • Extend both arms to the ceiling directly in front of your chest.
  • Extend opposite arm and opposite leg away from your trunk breathing out as you do.
  • Bring the arm and leg back to the start point while breathing in.
  • Repeat on the opposite side or as prescribed by your Physiotherapist.
2Piriformis
4 reps
30 seconds
Twice / day
  • Start by lying on your back with knees bent comfortably and feet on the ground.
  • Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
  • Lift the knee and grab the underside of your thigh.
  • Pull your thigh towards you until you feel a stretch in the side of your hip.
  • Sustain as per Physiotherapist guidelines.

3Scapula Retraction – Y
3 sets of 15 reps
Four times / week
  • Use the same starting position as above.
  • Bring the arms with the thumbs up in front of you to form a ‘Y’ shape.
  • As you squeeze the shoulder blades together lift the arms up.
  • Slowly lower to the starting position with the shoulders resting down.
  • Repeat as per Physiotherapist’s guidelines.
4Wall Angel
10 reps
Four times / week
  • Stand with your back against the wall.
  • Slide your arms up and down the wall to ‘open up’ your upper back.
  • Can also be completed lying on your back (Floor Angel).
Scarlet Xavier Physiotherapist at Peak Physio Rutherford and Newcastle NSW

Complete 1 x set of 15 between each patient @ work – aim to do 10 x every hour

5Clam
3 sets of 15 reps
Red Band
Four times / week
  • Lie on your side with the affected leg up.
  • Tie a band around your knees.
  • Bend the knees and hips to about 30 degrees.
  • Keep your feet together, and lift the top knee up, applying tension to the band.
  • Return the knee down.
  • Try not to rotate through the back, this movement should be with your hips.
  • Repeat this as many times as your Physiotherapist has prescribed.
6Single Leg Bridge [Arms Crossed]
3 sets of 10 reps
Four times / week
  • Come into a lying position on the mat with the hands across the chest.
  • 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.