1Abdominals Hover
- Complete on a soft surface such as an exercise mat.
- Position the wrists directly under the shoulders and the knees under the hips.
- Engage the core by drawing the lower belly away from the waistband of the pants.
- Curl the toes under and lift the knees off the ground.
- Hold as per Physiotherapist guidelines.
2Cervical Lateral Flexion
- Come into a comfortable upright position either sitting or standing.
- Apply pressure externally from the hand to stop movement into a side bend or ear to shoulder.
- Ensure it is within a comfortable range.
- Sustain the contraction for the period of time instructed by your treating Physiotherapist.
3Grip Neutral
- Come into a comfortable sitting position with the target limb positioned palm down with the elbow bent to 90 degrees.
- Bending through the knuckles to grip the object of choice, squeeze inwards to the palm.
- Hold the contraction as indicated by your Physiotherapist.
4Chest Fly [Incline]
- For this exercise utilise a weight prescribed by your physiotherapist.
- Set up the bench to an incline position.
- Come to a seated position with head resting against the bench and feet on the floor.
- Bring your hands in front of your chest with arms out straight.
- From here, control the movement as your arms come away from each other towards the ground.
- Stop as they come in line with your shoulders and return to the starting position.
- Repeat as per physiotherapist instruction.
5Knees to Chest
- Lie on your back.
- Raise both knees towards your chest.
- Using your hands, hug your knees further into your chest – as far as comfortable.
- You should feel a gentle stretch near the base of your spine.
- Complete this exercise as prescribed by your physiotherapist.
6Jump – Bosu
- Stand behind the Bosu with both feet together.
- Jump up with one leg onto the Bosu and maintain balance.
- Step back and repeat.
- Further directions may be progressed by your Physiotherapist.
7Single 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.