1Heel Raise [Seated]
- Sit on a sturdy chair or bench with your knees bent at approximately 90 degrees and feet flat on the floor, hip-width apart.
- Place your hands on your thighs for balance.
- Press through the balls of your feet and lift your heels off the ground as high as possible, feeling the contraction in your calves.
- Slowly lower your heels back down to the floor, controlling the movement throughout.
- Repeat until you’ve completed the repetitions as prescribed by your physiotherapist.
2Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched.
- Slide the foot of the target limb along the ground towards the bottom.
- Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
- Repeat as per Physiotherapist’s guidelines.
3Inner Range Quads
- Sit in long sitting.
- Place a rolled up towel under your affected knee/leg.
- Draw your toes up towards your head.
- Press the knee into the towel and start to lift your heel off the floor/bed.
- Hold for a count of 3.
- Repeat as instructed by your physiotherapist.
4Terminal Knee Extension
- Anchor the theraband prescribed at knee height.
- Place the target limb inside the loop behind the back of the knee.
- Come into a lunge position with the target limb forward, knee softly bent.
- The opposing limb is straight with the heel planted on the ground.
- Gently draw the knee back to a straight position against the resistance of the band.
- As you draw the knee back against the band, imagine drawing the knee cap up towards your head.
- Slowly control the band as you return to the bent knee start position.
- Repeat as per Physiotherapist prescription.
5Sit 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.
6Heel 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.
7Step Down
- Step both feet onto the step.
- Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
- On your affected side, ensure your knee is in line with your second toe and hips remain level.
- Modify as prescribed by your physiotherapist.
8Quadriceps – Modified
- Place the foot on top of a chair, the height of which will depend on the degree of mobility.
- Ensure the standing leg is straight.
- Tuck the tailbone under to limit arching out through the lower back.
- Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
- Sustain as per Physiotherapist guidelines.
9Step Up [Gluteal]
- Place the leg you are wanting to train on a step.
- Hinge at your hips, leaning forward so that your knee is above your ankle.
- On a count of roughly 3 seconds, step up with other leg.
- As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
- As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
- Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
- Repeat this as many times as your Physiotherapist has prescribed.
10Sit To Stand [Single Leg]
- Position yourself in front of the chair of choice without the back of the leg contacting the chair.
- Shift the weight onto the target leg and lower down so your bottom contacts the chair.
- During the lowering phase, ensure the hips stay level and square to the front.
- Bend the knee and simultaneously send the hips back behind you.
- Stand from the chair using the target limb.
- Straighten the knee and tuck the tailbone under at the end of the movement.
- Repeat as per Physiotherapist’s guidelines.
on to high bench as practised