1Knee Extension
- Come into sitting on a high chair with free space behind the backs of the leg
- Roll onto the sits bones to ensure you are sitting up tall
- Extend the target knee out in front of you with control
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip
- Slowly return to the start position
- Repeat as per Physiotherapists guidelines
Just off straight
2Knee Extension
- Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
- Come into sitting on a high chair with free space behind the backs of the leg.
- Roll onto the sits bones to ensure you are sitting up tall.
- Extend the target knee out in front of you with control.
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
start in 1-2 weeks
3Hip 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.
3 x week. You can add the rand band around your knees as resistance
4Sit to Stand
- 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.
start in another 2 weeks
5Heel Raise
- 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.
Shift weight onto the left side
3 x week
6Gastrocnemius
- Stand with toes pointing straight forward.
- Step one leg out in front – make sure your toes are still pointing forward.
- Keeping your back knee straight and back heel on the floor, bend your front knee.
- You should feel a stretch on the back of your calf.
- Complete as per Physiotherapist instruction.
Daily
7Bridge
- 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.
Stop if this gives you back pain. 3 x week