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Physiotherapist Jed Grant
Updated 14-9-25
Booking Code BLYANU
When to Stop
Discontinue if pain exceeds 6/10
Resources
1Single Leg Bridge
1 set of 8 reps
  • Come into a lying position on the mat with the hands by your side.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • Lift the non-target leg off the floor.
  • Press through the foot to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
2Bridge [Staggered]
2 sets of 8 reps
Three times / week
  • Come into a lying position on the mat with the hands by your side.
  • 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

R foot back

3Side Plank [Kneeling]
3 sets
15 seconds
Three times / week
  • Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
  • Bend the knees so the heels are in line with the buttocks.
  • Place the hand onto the hip or extend the arm to the roof.
  • With the weight in the knees and the elbow, lift the hips towards the roof.
  • Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Jed Grant Physiotherapist Newcastle

Build up to 20s > 25s > 30s holds
Add a clam or gradually straighten the knees to progress

4Chair Squat [Deep Staggered]
3 sets of 10 reps
Three times / week
  • Come into standing in front of a low chair.
  • Stagger the feet – the foot closest to the chair will be the working limb.
  • 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.
5Hip Abduction [Seated]
5 sets
30 seconds
Once / day
  • Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
  • Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
  • Engage your core and keep your back straight throughout the movement.
  • Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
  • Hold the end position briefly, feeling the muscles on the outside of your hips engage.
  • Slowly bring your knees back to the starting position with control.
  • Complete repetitions as prescribed by your physiotherapist.
Jed Grant Physiotherapist Newcastle

This is your pain relief exercise. Trial this when you have pain whilst sitting

6Lumbar Flexion – Childs Pose
2 sets
20 seconds
  • Come into 4 point kneeling on a soft surface.
  • Widen the knees to the width of the mat or as comfortable.
  • Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat.
  • Breathe deeply into the belly and relax the shoulders, neck and jaw.
  • Sustain as advised by your Physiotherapist.
7Thoracic Rotation – Thread the Needle
2 sets of 8 reps
  • Start in four-point kneeling.
  • Ensure your knees are under your hips and your hands are underneath your shoulders.
  • Ensure your back is flat to start and do not allow your rib cage to drop.
  • Do not lock your elbows out.
  • Take your right hand and thread it underneath the left arm allowing your right shoulder to drop towards the floor.
  • Stretch the right arm as far is comfortable mimicking a thread the needle type movement.
  • Then bring the arm back through and continue the movement reaching the right arm up and over the body to rotate up to the ceiling.
  • Complete as per Physiotherapist guidelines.
8Thoracic Extension
2 sets of 8 reps
  • Starting position: Sit on the floor with your knees bent and feet flat. Position a foam roller horizontally behind you, just beneath your shoulder blades.
  • Lean back so your upper back rests on the foam roller and place your hands behind your head to support your neck, keeping your elbows wide.
  • Engage your core slightly to avoid overarching your lower back.
  • Lower your buttocks to the floor to maintain support.
  • Slowly arch your upper back over the foam roller, allowing your spine to gently extend. Focus on opening up through the chest without straining the neck.
  • Pause briefly at the end of the movement, then return to the starting position by engaging your core.
  • Gradually adjust the position of the foam roller up or down your thoracic spine and repeat to target different segments.
  • Complete repetitions as prescribed by your physiotherapist.