1Bridge
- 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.
2Toe Taps
- Begin by laying on your back with knees bent.
- Engage your abdominal muscles by drawing the belly button towards the spine.
- Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
- Slowly lower one leg back to the floor and then the other leg back to the floor.
- Maintain your abdominal contraction and neutral pelvic position throughout.
- Repeat as per your Physiotherapist instructions.
3Heel 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.
4Sit to Stand
- Sitting, shuffle your bottom forward towards the front of the chair.
- Please use your hands on the chair if needed – or attempt with no hands if able.
- Lean your trunk forward and place your weight firmly on the floor.
- Press through your feet and press the knees gently wide.
- Press through your feet (and hands if needed) and stand up.
- To reverse the process, ensure you can feel the chair at the back of your knees.
- Place your hands back to feel for the chair.
- Let your sit bones swing back bending your knees and leaning your trunk forward.
- Lower yourself slowly and safely to the chair.
- Repeat as prescribed.
5Biceps Curl
- Stand, holding a dumbbell with the chest proud.
- Position the hands palm up.
- Keeping the elbow in line with the side body draw the wrist up towards the shoulder.
- Control the return.
6Hammer Curl to Overhead Press
- This exercise can be completed in a seated or standing position.
- Hold onto weights prescribed by your physiotherapist.
- Hold the dumbbells with the ends up and bring up towards shoulders.
- Then press up towards the roof.
- Return to the starting position and repeat as per physiotherapist guidelines.
7Hip Abduction
- Stand near a chair or wall to give yourself support.
- Tie a theraband around your ankles.
- Extend one leg out towards the side, putting tension on the theraband.
- Return the leg to the starting position.
- Repeat this as many times as your Physiotherapist has prescribed.