1Hip Abduction
- Stand near a chair or wall to give yourself support.
- Tie a theraband around your ankles.
- Extend one leg out towards the side, putting tension on the theraband.
- Return the leg to the starting position.
- Repeat this as many times as your Physiotherapist has prescribed.
2Chair 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.
Progress to x1 set with staggered stance; Right leg closest to you; Left leg forward
3Bridge
- 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.
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.
Progress to 15s as able
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.
Regress to red as needed
6Tandem 3
- Position yourself next to a bench, chair or wall for balance support as needed.
- Take one foot next in front of the big toe of the standing leg so the heel is contact.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Eyes closed -next to kitchen bench
7Step Up
- Stand in front of the step with both feet together.
- Step up with one leg, followed by the other one.
- Step back down with the alternate leg (or as otherwise prescribed).
- Further directions may be progressed by your Physiotherapist.
Complete on left and right leg
8Heel 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.
Trial x1 set single leg x8-10 reps