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Physiotherapist Ashley Thompson
Updated 28-5-25
1Marching
3 sets of 15 reps
  • Stand tall with your feet hip-width apart and shoulders relaxed. Position yourself near a stable surface, such as a countertop or sturdy chair, for support if needed.
  • Engage your core muscles to maintain an upright posture and keep your gaze forward.
  • Slowly lift one knee towards hip height, or as high as comfortably possible, keeping your foot flexed and avoiding leaning backward.
  • Lower your foot back to the floor with control.
  • Repeat on the other side, alternating legs in a steady marching motion.
  • Continue as prescribed by your physiotherapist.
2Hip Abduction
3 sets of 10 reps
  • 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.
3Sit to Stand
3 sets of 8 reps
  • Sitting, shuffle your bottom forward towards the front of the chair.
  • Please use your hands on the chair if needed – or attempt with no hands if able.
  • Lean your trunk forward and place your weight firmly on the floor.
  • Press through your feet and press the knees gently wide.
  • Press through your feet (and hands if needed) and stand up.
  • To reverse the process, ensure you can feel the chair at the back of your knees.
  • Place your hands back to feel for the chair.
  • Let your sit bones swing back bending your knees and leaning your trunk forward.
  • Lower yourself slowly and safely to the chair.
  • Repeat as prescribed.
4Bridge
3 sets of 8 reps
  • 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.
5Heel Raise
3 sets of 10 reps
  • 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.
6Row
3 sets of 8 reps
Yellow Band
  • Secure the resistance band to a door handle or pole.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.

7Knee Extension
3 sets of 8 reps
Yellow Band
  • 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.
8Toe Taps
3 sets of 10 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Keep the arms relaxed by your side.
  • Bring one leg up into tabletop position and slowly lower it back down to the floor.
  • Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.