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Physiotherapist Jed Grant
Updated 23-5-25
How Often
Complete once per day
When to Stop
Discontinue if pain exceeds 4/10
1Bridge [Staggered Arms Crossed]
3 sets of 8 reps
  • Come into a lying position on the mat with the hands across your chest.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • Position the feet in a staggered position with the target foot closest to you.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
Jed Grant Physiotherapist Newcastle Budgewoi

Right leg closest to body

2Chair Squat [Shallow]
3 sets of 8 reps
  • Come into standing in front of a chair with the height prescribed by your Physiotherapist.
  • You may need to use a pillow here to increase the height.
  • 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.
Jed Grant Physiotherapist Newcastle Budgewoi

Remember to squeeze the 100 dollar bill! Stack 2-3 pillows on a chair, or use a stool. Don’t go too deep!