1Arm Extension
- Come into 4-point kneeling.
- Imagine you have a glass of water balancing on the base of your spine and you want to avoid “spilling any water”.
- Lift the arm with a straight elbow in front of you.
- Aim for slow, controlled movement as you lift the arm in front of you.
- Avoid moving through the head, pelvis or the lumbar spine.
2Ankle Dorsiflexion
- Secure the resistance band to a low anchor point or with someone holding it out in front of the foot.
- Place the band over the top of the foot.
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot.
- With a straight knee, move the ankle so the toes are coming towards the head.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
3Neck Extension
- Lie on a raised surface such as your bed or table.
- Relax your head down.
- Slowly lift your head to a horizontal level from the floor.
- Make sure you keep your chin gently tucked in for the neck to be in a neutral position.
- Complete the repetitions recommended by your physiotherapist.
4Ankle Dorsi Flexion
- Lean yourself up against a wall with straight legs.
- Bring your weight onto your heels and lift the toes up performing ankle dorsiflexion.
- Repeat as per Physiotherapist guidelines.
5Hip Internal and External Rotation
- Come into a sitting posture and take one limb in front of the body with a bent knee.
- The ankle should be in line with the knee and the shin is parallel to the body.
- Take the opposite limb to the side of the hip with the inside of the leg in contact with the floor.
- Again the knee is stacked over the top of the ankle.
- Using the hands over the front leg lean the chest forward whilst rolling through the sit bones.
- Then take the hands behind you and rotate the legs into the opposing position.
- Repeat as per Physiotherapist guidelines.