1Row
- 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.
2Biceps Curl
- Standing on the theraband with the chest proud.
- Position the hands palm up.
- Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
- Control the return.
can complete this in sitting
3Shoulder Extension
- Anchor band in a position above head height.
- Facing the wall, hold the resistance band with the shoulder elevated.
- Pull the arm straight down by your side and return to the starting position, ensuring the movement back up is smooth.
- Repeat as per physiotherapist guidelines.
4Grip Neutral
- Come into a comfortable sitting position with the target limb positioned palm down with the elbow bent to 90 degrees.
- Bending through the knuckles to grip the object of choice, squeeze inwards to the palm.
- Hold the contraction as indicated by your Physiotherapist.
5Hip Abduction [Seated]
- 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.
6Hip Flexion
- Sit on a chair or on the edge of a bed with your feet flat on the ground.
- Put your hands next you on the chair/bed to help you balance.
- Keeping your knee bent, lift up your leg and then lower it down.
- Repeat this on the other side, as though you are marching on the spot.
- Repeat this as many times or for as long as your Physiotherapist has prescribed.
complete with bands around knees
7Shelf Exercise [Middle with Step]
- Stand with a theraband tied around your wrists.
- Add tension to the band by moving your wrists away so they are inline with your elbows.
- Pretend that you are holding onto a box and place the box on the designated shelf as prescribed by your physiotherapist while simultaneously stepping forward (it does not matter what leg you step with).
- Repeat as prescribed by your physiotherapist.
8Sit to Stand
- Sitting, shuffle your bottom forward towards the front of the chair.
- Please use your hands on the chair if needed – or attempt with no hands if able.
- Lean your trunk forward and place your weight firmly on the floor.
- Press through your feet and press the knees gently wide.
- Press through your feet (and hands if needed) and stand up.
- To reverse the process, ensure you can feel the chair at the back of your knees.
- Place your hands back to feel for the chair.
- Let your sit bones swing back bending your knees and leaning your trunk forward.
- Lower yourself slowly and safely to the chair.
- Repeat as prescribed.
9Hip Adduction [Short Lever]
- Lie on your back with the knees bent and the heels flat on the ground.
- Place a ball or rolled up towel/folded pillow between the legs.
- Keeping the pelvis flat on the mat, squeeze the ball together and release the tension by half.
- Repeat as prescribed by your physiotherapist.
10Doming
- Keeping the toes and heel planted on the ground slowly lift the ball of the big toe up towards the sky.
- Sustain the contraction for 3s and slowly return to the ground.
- Repeat as prescribed by your physiotherapist.
11Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.