1Lumbar Rotation
- Lie on your back with your knees bent so your feet are flat on the ground.
- Keeping your knees together, gently rock them to one side.
- Simultaneously look the other direction from where your knees are falling.
- Repeat this in the other direction for the prescribed amount or as otherwise instructed by your physiotherapist.
2Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
3Sit to Stand
- Sit towards the front of your chair and tie your prescribed theraband above your knees.
- Widen your foot and knee position while sitting to add tension through the band.
- While maintaining the tension through the band, rock forward and press through your heels to come to a full standing position with your knees straight (with or without using your arms for support as advised by your physiotherapist).
- After reaching a full standing position, slowly lower yourself to the chair returning to a seated position.
- Repeat this exercise as directed by your physiotherapist.
Start in 1 week
4Hip External Rotation
- Begin by lying on your back (supine) with your knees bent and feet flat on the ground, about hip-width apart.
- Place a looped theraband just above your knees to add resistance.
- Keep your pelvis neutral and your core gently engaged to prevent any excessive arching of the lower back.
- Pull both knees outwards to create tension on the band and then return to the starting position.
- Repeat as per your physiotherapist guidelines.
Start in 1 week
5Deadbug
- Lie on your back with knees bent up.
- Slowly one leg at a time bring your legs into tabletop position.
- Extend both arms to the ceiling directly in front of your chest.
- Extend opposite arm and opposite leg away from your trunk breathing out as you do.
- Bring the arm and leg back to the start point while breathing in.
- Repeat on the opposite side or as prescribed by your Physiotherapist.