1Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
2Single 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.
3Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
Left leg back
4Shelf Exercise
- Place your looped band around both wrists.
- Keeping your elbows by your side and press your wrists away from each other.
- Keep the tension on the band as you slowly bring your hands forwards and away from your body up to shoulder height.
- Return to the starting position.
- Repeat as per physiotherapist guidelines.
5Row [A]
- In a standing position, secure the prescribed Theraband around a sturdy pole just above waist height.
- With a proud chest and thumbs pointing towards the roof, pull the hands back keeping the elbows straight
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.