1Row With Squat
- Set the cable machine or anchor your resistance band at chest height, using two handles.
- Begin in a squat position with both arms extended straight in front of you at shoulder height, palms facing down—as if you were holding handlebars.
- From this position, initiate the movement by bending your elbows and pulling the handles back toward your body, drawing your shoulders down and back.
- As you row, retract your shoulder blades and simultaneously rise up from the squat to a standing position.
- Keep the movement smooth and coordinated, allowing it to feel fluid and natural.
- Reverse the motion with control, extending your arms forward and lowering back into the squat to return to the starting position.
- Repeat as prescribed by your physiotherapist.
2Opening Arc With Side Lunge
- Set the cable machine height or anchor your resistance band at chest height.
- Stand side-on to the cable or band, with your working arm farthest from the anchor point.
- Begin in a side lunge position—your inside leg (closest to the anchor) should be bent, and your outside leg straight.
- Hold the handle across your body at chest height with both hands or the working hand, depending on resistance.
- From this position, pull the band or cable across your body in an opening motion, allowing your chest to open and rotate slightly as you retract your shoulder blades.
- As you perform the pull, simultaneously shift your weight laterally into the opposite leg, finishing in a lunge on the far side.
- Keep the movement smooth and controlled, maintaining arm height.
- Return to the starting position and repeat as prescribed by your physiotherapist.
3Closing Arc With Side Lunge
- Set the cable machine height or anchor your resistance band at chest height.
- Stand side-on to the cable or band, with your working arm positioned closest to the anchor point.
- Begin in a side lunge position—your inside knee (closest to the anchor) should be bent, and your outside leg straight.
- Hold the handle at the side of your body with a straight elbow and your hand at chest height.
- From this position, pull the band or cable across your body, maintaining the same arm height and keeping your elbow fully extended.
- As you pull, simultaneously shift your weight laterally into the opposite leg, finishing in a lunge on the far side.
- Reverse the motion with control, returning both your arm and your body to the starting position.
- Repeat as prescribed by your physiotherapist.
4Step Up [Controlled]
- Step onto a step with your affected side.
- On a count of 3, slowly step up with the unaffected side and tap your foot on the step.
- On a count of 3, slowly step down backwards with your unaffected side, tapping your toe on the ground.
- Focus on control in your affected side, take weight through it and trying to keep your knee aligned over your 2nd toe.
- Repeat this as many times as your Physiotherapist has prescribed.
OPTION A)
5Single Leg Squat
- Stand on the target limb with a straight knee.
- Ensure the hips are square and the chest proud.
- Keeping the hips level, bend the knee and send the hips back.
- Maintain an upright body position.
- Press through the foot to return to the start position by straightening the knee.
- Repeat as per Physiotherapist’s guideline.
OPTION B)
6Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
OPTION A)
7Hip Abduction [Banded]
- Secure a resistance band around the legs above the level of the knee.
- Stand on the target limb and softly bend the knee extending the hips behind you.
- With the opposite knee bent, move it to the side of the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists instructions.
OPTION B)