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.
3Jump 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.
4Single 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.
5Diagonal 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.
6Shoulder 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.
7Row
- 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.
8Shoulder 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.