1Book 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.
Several times a day
2Sit 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.
3Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
4Leg Extension
- Come onto all fours on a soft surface.
- The wrists are positioned under the shoulders and the knees under the hips.
- Maintain a soft bend in the elbows and a neutral pelvis and lumbar spine.
- Slowly extend the leg so the head, tailbone and foot are in line.
- Lower the leg to the start position and repeat as per Physiotherapist guidelines.
5Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Keep the arms relaxed by your side.
- Bring one leg up into tabletop position and slowly lower it back down to the floor.
- Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
6Hip Abduction
- Stand close to a kitchen bench or a pole/support.
- Lift one leg out to the side while keeping the other supported on the ground.
- Avoid shifting the weight through the pelvis or hitching the hip up.
- Repeat as per physiotherapist guidelines.
7Cat-Cow
- Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
- Allow your stomach to slowly drop down.
- Hold this position.
- Next, arch your back up by tucking your head and tailbone in, and pulling your belly button in towards your spine.
- Hold this position and repeat.