1Terminal 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.
2Sit 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.
split stance
3Knee 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.
4Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
5Hamstring Curl [Seated]
- Secure the resistance band around the ankle of the target limb to an anchor point at knee height.
- Come into upright sitting by rolling forward onto the sit bones.
- Keeping the back of the thigh in contact with the chair, pull the foot back to the chair.
- Aim to bend the knee to or beyond 90 degrees.
- Slowly return to the starting position whereby the knee is extended.
- Repeat as per Physiotherapists guidelines.
6Hip Abduction [Seated]
- 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.
7Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.