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
2Chair Squat [Shallow]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- The feet should be hip width apart.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
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.
4Heel 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.
5Hip Flexion
- To start with, anchor the exercise band directly behind you and place one end around the front of your ankle.
- From here, place your hands against a wall or chair to act as a support.
- Keep your torso and hips in a straight line like a plank.
- Bring one knee up towards your chest, without losing control of the plank position.
- Return to the starting position and repeat as per physiotherapist guidelines.
NO BAND JUST LIFT KNEE