1Wall Squat [Shallow]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
2Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
3Bridge
- 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.
4Clams – Level 2 [Elevated]
- 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.
5Ankle Dorsiflexion [AROM]
- Come into a sitting position with affected limb out long.
- Position a towel underneath the leg to elevate the foot.
- With a straight knee, move the ankle so the toes are coming towards the head.
- Lower to a comfortable resting position and repeat.
- Repeat as per Physiotherapist guidelines.
Morning mobility exercise
6Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched.
- Slide the foot of the target limb along the ground towards the bottom.
- Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
- Repeat as per Physiotherapist’s guidelines.
Morning mobility exercise