1Inner Range Quads
- Sit in long sitting.
- Place a rolled up towel under your affected knee/leg.
- Draw your toes up towards your head.
- Press the knee into the towel and start to lift your heel off the floor/bed.
- Hold for a count of 3.
- Repeat as instructed by your physiotherapist.
2-3 x day. Bigger roll so knee so bent to 30 degrees
2Clam
- Lie on your side with the affected leg up.
- Tie a band around your knees.
- Bend the knees and hips to about 30 degrees.
- Keep your feet together, and lift the top knee up, applying tension to the band.
- Return the knee down.
- Try not to rotate through the back, this movement should be with your hips.
- Repeat this as many times as your Physiotherapist has prescribed.
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.
4Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.