1Arm & Leg Extension
- Come into 4-point kneeling, slowly extend the opposite arm and leg.
- Avoid shifting the pelvis side to side or arching through the lower back.
- Reach long through the finger tips and toes.
- Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
- Lower both limbs simultaneously to the mat.
- Repeat on the opposing side or repeat as per Physiotherapists guidelines.

Slow movement
You can add to 20 reps but slowly
2Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.

Slow
3Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
4Squat [Banded]
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
- Engage your core and keep your chest lifted and back straight.
- Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
- Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
- Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
- Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
- Complete repetitions as prescribed by your physiotherapist.
5Side Plank [Kneeling]
- 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.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.

Each side