1Step Up [Forward & Reverse]
- Step onto a step with your affected side.
- Slowly step up with the unaffected side, take your foot over the step and tap the ground with your heel.
- Repeat this in reverse, tapping your toes on the floor behind you.
- Focus on control in your affected side, take weight through it and trying to keep your knee aligned over your 2nd toe.
- Repeat this as many times as your Physiotherapist has prescribed.
Just do the step forwards. Increase to 10 reps if feeling easy
2Bridge [Staggered]
- 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.
3Toe Taps
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Keep the arms by your side and relax your shoulders.
- Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
- Repeat on the opposing side maintaining the abdominal contraction.
Increase to 8 reps (4 per league) when ready.
Remember: breathing, shoulders, neck and lower back!