1Chair Squat [Deep]
- Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
- 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.
To kitchen/ dining room chair
2Hip Abduction [Seated]
- Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
- Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
- Engage your core and keep your back straight throughout the movement.
- Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
- Hold the end position briefly, feeling the muscles on the outside of your hips engage.
- Slowly bring your knees back to the starting position with control.
- Complete repetitions as prescribed by your physiotherapist.
3Cervical Retraction
- Stand or sit with an upright posture.
- Draw the chin slightly down and back.
- The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
- A prompt which may be helpful is “imagine giving yourself a double chin”.
- You will feel a gentle activation of the muscles in the anterior aspect of the neck.
Twice daily
4Thoracic Rotation
- Sit upright in the chair with the feet firmly planted on the floor.
- The bottom is positioned slightly forward on the chair.
- Take the hands to the armrest on the chair.
- Maintaining an open chest, use the arms as an anchor and rotate the chest.
- Take 3 deep breaths here allowing yourself to move further into the position on each exhale.
- Return to the centre and repeat on the opposite side.
- Complete as per Physiotherapist guidelines
Daily