1Knee Extension Machine
- Adjust the backrest so your knees are in line with the machine’s pivot point.
- Sit upright with your back supported and grip the handles to stabilise yourself.
- Position the lower pad just above your ankles, with your feet pointing forward.
- Slowly extend your knees to lift the weight, straightening your legs while avoiding locking them completely.
- Lower the weight in a controlled manner, returning to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
increase double leg weight
2Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
3Hip External Rotation
- Begin by lying on your back (supine) with your knees bent and feet flat on the ground, about hip-width apart.
- Place a looped theraband just above your knees to add resistance.
- Keep your pelvis neutral and your core gently engaged to prevent any excessive arching of the lower back.
- Keeping one leg still, slowly move the other knee outward, creating tension in the theraband. Your foot should remain flat on the ground as the knee moves.
- Stop once you feel the contraction in your outer hip or glute and avoid letting your pelvis roll or tilt.
- Slowly return your moving leg to the starting position in a controlled manner.
- Repeat the movement on the same leg or alternate sides, depending on your physiotherapist’s recommendation.
- Complete repetitions as prescribed by your physiotherapist.
4Sit To Stand [Single Leg]
- Position yourself in front of the chair of choice without the back of the leg contacting the chair.
- Shift the weight onto the target leg and lower down so your bottom contacts the chair.
- During the lowering phase, ensure the hips stay level and square to the front.
- Bend the knee and simultaneously send the hips back behind you.
- Stand from the chair using the target limb.
- Straighten the knee and tuck the tailbone under at the end of the movement.
- Repeat as per Physiotherapist’s guidelines.
High chair/ height
5Jump Squat
- Stand with the feet slightly wider than the feet.
- Lower down into a squat position and as you rise, press through the toes to shoot off the ground.
- Bring the chest forward as you extend the legs.
- Control the landing by allowing the knees to bend whilst maintaining a strong squat technique.
- Repeat as per Physiotherapist guidelines.
SOFT KNEES
6Single 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.
bosu ball. Hold on as required