1Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
Daily
2Single Leg Bridge [Arms Crossed]
- Come into a lying position on the mat with the hands across the chest.
- 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.
3Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
no hands
4Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
eyes closed and 1 finger on
5Squat [Banded]
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
- Engage your core and keep your chest lifted and back straight.
- Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
- Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
- Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
- Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
- Complete repetitions as prescribed by your physiotherapist.
Focus on even weight through both legs
6Step Up [Lateral]
- Stand beside the step with both feet together.
- Step up with one leg, followed by the other one.
- Further directions may be progressed by your Physiotherapist.
7Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.
half range and hold on with opposite hand