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Physiotherapist Ashley Thompson
Updated 4-6-25
1Sit to Stand
3 sets of 8 reps
  • 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.
2Step Up
3 sets of 8 reps
  • Stand in front of the step with both feet together.
  • Step up with one leg, followed by the other one.
  • Step back down with the alternate leg (or as otherwise prescribed).
  • Further directions may be progressed by your Physiotherapist.
3Heel Raise
3 sets of 10 reps
  • Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Push up onto the balls of your feet by lifting the heels from the ground.
  • Slowly lower yourself to the ground.
4Hamstring Curl [Seated]
3 sets of 8 reps
  • 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.
5Knee Extension
3 sets of 8 reps
  • 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.
6Bridge
3 sets of 10 reps
  • 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.
7Toe Taps
3 sets of 10 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
  • Slowly lower one leg back to the floor and then the other leg back to the floor.
  • Maintain your abdominal contraction and neutral pelvic position throughout.
  • Repeat as per your Physiotherapist instructions.

8Lumbar Extension [Wall Arches]
3 sets of 10 reps
  • Resting your forearms against the wall.
  • Let your hips sink forward to create an arch in your lower back.
  • Increase movement within comfort if you find this movement relieving.
  • Repeat as per Physiotherapist instructions.