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Physiotherapist Jennifer Sartor / Jed Grant
Updated 12-6-25
When to Stop
Discontinue if pain exceeds 3/10
1Sciatic Nerve Slider
1 set of 10 reps
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look down towards your feet, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
  • Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

once a day

2Bridge [Staggered]
3 sets of 8 reps
  • 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.
  • Position the feet in a staggered position with the target foot closest to you.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Once daily

3Book Opening
2 sets of 10 reps
  • Lie on your side with your head supported and your knees bent up to 80-90 degrees.
  • Place your arms in front of you in front of your chest with hands together.
  • Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
  • Rotate with the breastbone and ensure the pelvis remains still.
  • Hold at the end of movement for a breath.
  • Lift the arm up and reverse the semicircle movement until back at the start.
  • Complete as per Physiotherapist guidelines.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Both sides as regularly as needed

4Bridge [Hamstring Focus]
3 sets of 8 reps
  • Lie on your back with your knees bent at approximately 30° and your feet flat on the ground, hip-width apart.
  • Rest your arms at your sides with palms facing down for stability.
  • Engage your core and gently press your lower back into the ground.
  • Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.
  • Hold the top position briefly, ensuring your hamstrings are activated.
  • Slowly lower your hips back to the ground with control.
  • Repeat for the prescribed number of repetitions.

5Hip Abduction [Seated]
1 set of 10 reps
Yellow Band
  • 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.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

1 leg moves at a time