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
3Squat [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.
4Lumbar Flexion – Childs Pose
- Come into 4 point kneeling on a soft surface.
- Widen the knees to the width of the mat or as comfortable.
- Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat.
- Breathe deeply into the belly and relax the shoulders, neck and jaw.
- Sustain as advised by your Physiotherapist.
Have your mom or dad in front of you. Hold on to their leg to feel a traction, your parent can put their hands on your hips (gently) and press down. This should not be painful at all.
5Bench Press
- For this exercise use weight as prescribed by your physiotherapist.
- Come to a position on the bench, lying down flat with head rested on the bench and feet on the ground.
- From here, push weights up towards the roof to straighten elbows.
- Return to starting position and repeat as per physiotherapist instruction.
6Triceps Extension
- Come into lying either on the floor or using a bench as shown.
- Using a weight prescribed, bend the elbow to move the weight towards the head.
- Extend the elbow by taking the wrist straight up towards the ceiling.
- The movement is only occurring at the elbow joint.
- Complete as per Physiotherapist guidelines.
You can use a lighter weight if needed
7Side 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.
Stop if painful on your back
8Plank [Forearms]
Hold as long as you can keep your derotation active