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Physiotherapist Jai Wadwell
Updated 10-6-25
1Knee Distraction
3 sets of 10 reps
  • Lie down on your back.
  • Place a rolled up towel, small ball or foam roller in the crease of your knee.
  • Bend your knee to keep the towel in place.
  • Use your hands to pull your knee slightly further into flexion, and then release.
    • Tip: If you can’t reach your leg, use a towel or belt to bend the knee further.
  • Repeat this as many times as your Physiotherapist has prescribed.
2Inner Range Quads
3 sets of 10 reps
  • Sit in long sitting.
  • Place a rolled up towel under your affected knee/leg.
  • Draw your toes up towards your head.
  • Press the knee into the towel and start to lift your heel off the floor/bed.
  • Hold for a count of 3.
  • Repeat as instructed by your physiotherapist.
3Bridge
3 sets of 10 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
4Hip Abduction [Seated]
3 sets of 10 reps
  • Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
  • Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
  • Engage your core and keep your back straight throughout the movement.
  • Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
  • Hold the end position briefly, feeling the muscles on the outside of your hips engage.
  • Slowly bring your knees back to the starting position with control.
  • Complete repetitions as prescribed by your physiotherapist.