1Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
2Step Down
- Step both feet onto the step.
- Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
- On your affected side, ensure your knee is in line with your second toe and hips remain level.
- Modify as prescribed by your physiotherapist.