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Physiotherapist Ashley Thompson
Updated 3-6-25
1Sit to Stand
3 sets of 10 reps
  • 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.
2Knee Flexion
3 sets of 12 reps
  • 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.
3Hip Abduction [Seated]
3 sets of 8 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.
4Bridge
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.
5Marching
3 sets of 10 reps
  • Stand tall with your feet hip-width apart and shoulders relaxed. Position yourself near a stable surface, such as a countertop or sturdy chair, for support if needed.
  • Engage your core muscles to maintain an upright posture and keep your gaze forward.
  • Slowly lift one knee towards hip height, or as high as comfortably possible, keeping your foot flexed and avoiding leaning backward.
  • Lower your foot back to the floor with control.
  • Repeat on the other side, alternating legs in a steady marching motion.
  • Continue as prescribed by your physiotherapist.
6Heel Raise
3 sets of 10 reps
  • 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.