1Chair 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.
2Heel Raise [Seated]
- Sit on a sturdy chair or bench with your knees bent at approximately 90 degrees and feet flat on the floor, hip-width apart.
- Place a weight on each thigh, just above the knees. Use your hands to stabilise the weights.
- Press through the balls of your feet and lift your heels off the ground as high as possible, keeping the weights balanced on your thighs.
- Slowly lower your heels back to the floor in a controlled manner, ensuring the weights don’t shift.
- Repeat until you’ve completed the repetitions as prescribed by your physiotherapist.
3Shoulder External Rotation
- This exercise can be completed in sitting or standing.
- Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
- Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
- The band should be taut.
- Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
- Maintain the 90 degree bend at the elbow.
- Slowly return to the start position and repeat as per Physiotherapist’s guidelines.