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Physiotherapist Ashley Thompson
Updated 9-7-25
How Often
Complete once per day
When to Stop
Discontinue if pain exceeds 3/10
Additional Notes
Ice: Each evening = 20 ON 20 OFF 20 ON
1Knee Flexion
3 sets of 12 reps
  • Come into a comfortable upright sitting position with the legs outstretched.
  • Slide the foot of the target limb along the ground towards the bottom.
  • Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
  • Repeat as per Physiotherapist’s guidelines.
2Inner Range Quads
3 sets of 10 reps
  • 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.
3Knee Extension
2 sets
45
  • Come into sitting with a rolled-up towel under the heel of the target limb.
  • Allow the knee to soften into a straightened position.
  • Sustain as per Physiotherapist guidelines.
  • To come out of the posture use the hands to passively bend the knee.
4Knee Extension
3 sets of 10 reps
  • 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
5Bridge
3 sets of 8 reps
  • 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.
6Book Opening
3 sets of 12 reps
  • 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.