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Physiotherapist Jennifer Sartor
Updated 15-7-25
Additional Notes
Box Breathing
- breathe in 4sec- hold 4sec- out4sec-holds 4 sec
- repeat x 10 cycles
- once a day
1Hip Abduction
3 sets of 10 reps
Once / day
  • 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.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Can do foot tap to the side as an easier variation

2Sit to Stand
3 sets of 10 reps
Once / day
  • 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.