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Physiotherapist Lachlan Meachem
Updated 10-8-26
Booking Code T7PH8R
Next Appt Thu 13 Aug @ 2:00pm
How Often
Complete once per day
Exercise 3 has a different schedule.
Additional Notes
- Also one 8-10min walk per day please Joel :)
1Bridge
2 sets of 10 reps
5 sec
Once / day
  • 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.
2Trunk Lateral Flexion [Theraband]
2 sets of 5 reps
Red Band
Once / day
  • Hold the theraband with your hand on the side of your body opposite to the side you want to work.
  • Stand on the other end of the theraband to anchor it to the floor, ensuring that the theraband is tight.
  • Position your feet hip-width apart with posture upright.
  • Slowly bend your trunk away from the anchor point without twisting or leaning forwards/backwards.
  • Control the movement back to the starting position, resisting the pull of the band.
  • Keep your hips stable and avoid shifting your weight excessively.
  • Complete repetitions as prescribed by your physiotherapist.
3Cervical Retraction
2 sets of 5 reps
5 sec
Twice / day
  • Lie on your back with your head supported on a pillow and knees bent for comfort.
  • Ensure your head and neck are in a neutral position, with your face pointing towards the ceiling.
  • Gently draw your chin inwards as if making a “double chin,” keeping the back of your head in contact with the pillow.
  • Apply light pressure into the pillow with the back of your head without lifting your head.
  • Keep your jaw, shoulders and upper chest relaxed throughout the movement.
  • Breathe normally and avoid holding your breath.
  • Hold/maintain as prescribed by your physiotherapist.
Lachlan Meachem Physiotherapist Central Coast

AM+PM

4Lunge
2 sets of 5 reps
Once / day
  • Stand with both feet facing forward.
  • Step the right foot in front keeping it in line with the hip joint.
  • Come onto the balls of your left foot.
  • Gently drop your back knee to the floor.
  • Ensure your trunk stays upright.
  • Use a wall or railing for balance if needed.
  • Repeat as instructed by your physiotherapist.
5Row
2 sets of 10 reps
Red Band
Once / day
  • Secure the resistance band to a door handle or pole.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.

Lachlan Meachem Physiotherapist Central Coast

– scaps back as you row please