1Bridge with Heel Raise
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and press through your heels to lift your hips, creating a straight line from your shoulders to your knees.
- Once at the top, lift both heels off the ground, rising onto the balls of your feet.
- Lower your heels back down, then slowly return your hips to the floor.
- Complete repetitions as prescribed by your physiotherapist.
2Heel Raise
- Position yourself on either a step or the ground as discussed with your Physiotherapist.
- With straight knees, lift the heels up to an elevated position.
- Take the unaffected foot off the step and slowly lower the heel of the standing leg back to the starting position.
- Repeat lifting the heels always with both feet and lowering on the affected side.
3Chair 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.
Band around thighs
4Heel 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.
5Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.
6Pelvic Floor
- Perform lying on your back with the knees gently bent and feet firmly planted.
- It is best to complete this exercise without any distractions and in a calming space.
- Contract the pelvic floor as if you were trying to stop yourself from passing wind.
- Other cues: picking up a blueberry with your back passage, zipping from vagina to anus, walking into ice cold water.
- Completely relax after the contraction.
- When contracting ensure that the muscles of the thigh and buttocks don’t activate.
- Complete these 3 variations in contraction:
- 10x fast reps.
- 8-12 reps of 6-8 second maximum voluntary contraction.
- 60 seconds submaximal 30-50% contraction.
7Pelvic Tilts [Anterior / Posterior]
- This is essentially the movement of rocking your pelvis.
- Lie with knees bent up in crook lying.
- Visualise widening or lengthening your sitbones towards your heels.
- This will create a small arch in your lower back.
- Do not allow your ribcage to elevate to achieve the movement – drive from the sitbones.
- Reverse the process by rolling in the opposite direction.
- Essentially as if tucking your tailbone under or drawing your sitbones together.
- Sustain as per Physiotherapist guidelines.
- You may find it useful to place your hands on your rib cage or on the front of your pelvis to get feedback of the movement occurring.
8Calf Stretch
- Stand on top of a step on the balls of your feet on the edge.
- Please ensure you have a rail or wall to support yourself.
- Drop one heel down below the edge by slightly bending the knee of the other leg.
- Complete as per Physiotherapist instruction.