1Sit 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.
2Hip 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.
- Keeping one leg still, slowly move the other knee outward, creating tension in the theraband. Your foot should remain flat on the ground as the knee moves.
- Stop once you feel the contraction in your outer hip or glute and avoid letting your pelvis roll or tilt.
- Slowly return your moving leg to the starting position in a controlled manner.
- Repeat the movement on the same leg or alternate sides, depending on your physiotherapist’s recommendation.
- Complete repetitions as prescribed by your physiotherapist.
3Bridge
- Pull the knees out against the band. Keep pressure on the band.
- While pulling out against the band, push through your feet to lift your hips away from the floor.
- Lower down while keeping tension on the band.
- Repeat.