1Single Leg Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands across the chest.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
1 x until fatigue
2Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
1 x until fatigue
3Side Plank [Full]
- Come into side lying with the elbow underneath the shoulder.
- Straighten the legs and position the feet on top of each other.
- Press through the border of each foot and the elbow as you lift the hips away from the floor.
- Ensure you keep the pelvis stacked.
4Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Complete once with eyes open and once with eyes closed (3 x 30 secs or as long as you can hold of each)
5Knee 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.
1 x until fatigue
Can also use machine at gym
6Wall Squat [Shallow]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
7Single Leg Squat
- Stand on the target limb with a straight knee.
- Ensure the hips are square and the chest proud.
- Keeping the hips level, bend the knee and send the hips back.
- Maintain an upright body position.
- Press through the foot to return to the start position by straightening the knee.
- Repeat as per Physiotherapist’s guideline.
+ 1 X UNTIL FATIGUE
OR USING CHAIR
8Knee Pulsing
- Bounce or ‘pulse’ through your knee.
- Single leg version increases the load through your knee.