1Chest Fly
- Lie on your back with a mat or comfortable surface underneath you.
- Bend the knees so the feet are flat.
- Utilising the designated hand weight of choice, bring the hands together so the palms are facing.
- With soft elbows, allow the arms to move out to the side like opening a book.
- Stop the hands from collapsing to the floor at the end of the movement.
- Press the weights together to align with the chest bone.
- Ensure the elbows remain soft throughout.
- Repeat as instructed by your Physiotherapist.
Passively bring the hands back together
2Doming
- Keeping the toes and heel planted on the ground slowly lift the ball of the big toe up towards the sky.
- Sustain the contraction for 3s and slowly return to the ground.
- Repeat as prescribed by your physiotherapist.
3Towel Scrunch
- Sit down on a chair with a towel spread in front of you.
- Place the targeted foot on the towel.
- Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
- Continue this action until your foot reaches the end of the towel.
Option
4Toe Flexion
- Come into a sitting position with the band looped around the big toe.
- Straighten the knee and point the toes to the floor.
- Allow the big toe to lift towards the ceiling with control.
- Slowly press the toe down into the band.
5Plank [Shoulder Taps]
- Come to a kneeling position with your hands and knees on the ground. Your hands should sit directly under your shoulders and your knees under the hips.
- From this position you are going to take one hand off the floor towards to opposite shoulder.
- Touch the shoulder and return the hand back to the ground.
- Be careful of rotating through the back, trying to maintain our 4-point kneeling position.
- Repeat on the other side and complete as per physiotherapist instruction.
6Single Leg Bridge
- 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.
Can hold the other leg in tabletop
7Split Squat
- For this exercise you will need to utilise a bench or step to elevate the back leg.
- Take the target leg about 1 metre in front of the step/bench and position the opposing leg onto the step.
- From this position, you are going to drop your body down so your knee will bend.
- Ensure that you are not excessively bringing your knee over your toes and leaning forwards.
- Return to the starting position and repeat as per physiotherapist instruction.
8Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.