1Gastrocnemius
- Stand with toes pointing straight forward.
- Step one leg out in front – make sure your toes are still pointing forward.
- Keeping your back knee straight and back heel on the floor, bend your front knee.
- You should feel a stretch on the back of your calf.
- Complete as per Physiotherapist instruction.
2Quadriceps Release [Lateral]
- Begin by placing a foam roller on the floor and lying face down with the roller positioned under your thighs.
- Support your upper body by resting on your forearms or hands, keeping your core engaged for stability.
- Start with the foam roller near the top of your thighs, just below the hip crease.
- Slowly roll your body forward, allowing the roller to move down towards your knees. Pause and focus on any areas of tightness or discomfort.
- Roll back up to the starting position, ensuring slow and controlled movements.
- If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
- Complete repetitions as prescribed by your physiotherapist.
3Hamstrings Stretch
- Come into a sitting position and bend one leg and rest the heel on the inside of the thigh of the straight leg.
- Bending from the hips, slowly reach your hands towards the toes of your straight leg.
- Sustain as per Physiotherapist guidelines.
- Repeat on the opposite side.
- This is a sustained stretch, to avoid injury please avoid bouncing movements or stretching into pain.
4Chair Squat [Shallow]
- 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.
Chest out and bottom out