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Physiotherapist Ariane McCormack
Updated 26-5-25
How Often
Complete four times per week
When to Stop
Discontinue if pain exceeds 4/10
1Single Leg Balance
2 sets
30 seconds
  • Position yourself next to a bench, chair or wall for balance support as needed.
  • Come into single leg standing on the target limb.
  • Attempt to hold balance here for a designated time frame and steady with support if needed.
2Sit to Stand
2 sets of 15 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.
Ariane McCormack Peak Physio

Holding onto 1kg

3Knee Extension
2 sets of 20 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.
4Single Leg Bridge
2 sets of 15 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.
  • 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.
5Calf Stretch
1 set
20 seconds
  • Stand on top of a step on the balls of your feet on the edge.
  • Please ensure you have a rail or wall to support yourself.
  • Drop one heel down below the edge by slightly bending the knee of the other leg.
  • Complete as per Physiotherapist instruction.