1Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- 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.
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.
3Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
4Diagonal Pull
- Take the resistance band underneath the opposite foot of the target limb.
- The target limb is palm facing to the opposite hip.
- Driving from the shoulder, pull the band across the body with a soft elbow.
- The direction of the movement is a diagonal pull.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.
5Shoulder Extension
- Anchor band in a position above head height.
- Facing the wall, hold the resistance band with the shoulder elevated.
- Pull the arm straight down by your side and return to the starting position, ensuring the movement back up is smooth.
- Repeat as per physiotherapist guidelines.
6Row
- 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.
7Shoulder Abduction Pulley
- Stand under your shoulder pulley device and hold on to the handles.
- Extend one arm out to your side with the other handle resting in front of your chest.
- Pull down slowly on the handle in front of your chest to assist you raising your opposite arm above your head.
- Gently guide your arm back down by slowly raising your other hand back to the start position.
- Complete this exercise as prescribed by your physiotherapist.
8Bridge
- 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.
9Bridge [Hamstring Focus]
- Lie on your back with your knees bent at approximately 30° and your feet flat on the ground, hip-width apart.
- Rest your arms at your sides with palms facing down for stability.
- Engage your core and gently press your lower back into the ground.
- Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold the top position briefly, ensuring your hamstrings are activated.
- Slowly lower your hips back to the ground with control.
- Repeat for the prescribed number of repetitions.