1Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched
- Take a theraband or towel around the sole of the foot of the target limb
- Using the arms, pull the band in towards the body to allow the knee to bend
- The heel will remain in contact with the surface
- Loosen the resistance to allow the heel to slide back to the starting position
- Repeat as per Physiotherapists guidelines
Can use towel
2Knee Swings
- Come into sitting on a high chair with free space behind the back of the leg.
- Roll onto the sit bones to ensure you are sitting up tall.
- Swing the target knee out to straighten the leg and allow it to fall with gravity back to the starting position.
- Using momentum continue.
- Repeat the process as per Physiotherapist guidelines.
Can cross the right leg over and gently guide into a sustained bent position
3Knee Extension
- Come into sitting with a rolled-up towel under the heel of the target limb.
- Allow the knee to soften into a straightened position.
- Sustain as per Physiotherapist guidelines.
- To come out of the posture use the hands to passively bend the knee.
4Inner 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.
/ day
5Static Quadriceps
- Sit with the legs extended.
- Place a rolled up towel under the target knee/leg.
- Draw your toes up towards your head.
- Press the knee into the towel.
- Keep the heel in contact with the ground.
- Hold for as many seconds as per Physiotherapist’s guidelines.
/ day
6Straight 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.
30 degrees. / day
7Single 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.
8Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
9Knee Extension
- Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
- Come into sitting on a high chair with free space behind the backs of the leg.
- Roll onto the sits bones to ensure you are sitting up tall.
- Extend the target knee out in front of you with control.
- As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
10Single 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.