13-Way Reach
- Start Position: Stand on one leg with a slight bend in your knee. Position three cones in front of you: one directly ahead, one slightly to the left, and one slightly to the right.
- Foot Reach (Left): While maintaining balance on the standing leg, extend your free leg across your body to tap the cone positioned to the left. Then, return to the centre.
- Foot Reach (Centre): Next, extend your free leg forward to gently tap the centre cone with your toes, then return to the starting position.
- Foot Reach (Right): Tap the cone to the right with the same foot, maintaining balance.
- Upper Limb Reach: After completing the foot taps, reach forward with your hand to pick up each cone one at a time, returning to the standing position after each reach.
- Reset: Repeat the entire sequence on the opposite leg.
- Complete repetitions as prescribed by your physiotherapist.
To increase difficulty, do it standing on a folded pillow
2Single Leg Balance [Pillow]
- Position yourself next to the wall to use if balance is lost.
- Place a doubled over a pillow, yoga mat or piece of foam underneath the affected foot.
- Aim to maintain balance for as long as possible in this position.
Look from left to right while you do this to make it more challenging
3Ankle Dorsiflexion [Knee to Wall Assisted]
- Your Physiotherapist will provide or recommend a Theraband of appropriate resistance for this exercise.
- Anchor the Theraband to a sturdy point, low to the ground forming a hoop.
- Step into the band and secure the band underneath the bones on the inside and outside of your ankle.
- Move the target limb forward to take up the tension of the band.
- Keep the opposing limb straight and behind for stability.
- Slowly move the knee of the target limb over the top of the ankle, increasing the movement at the ankle joint.
- Hold for the period of time designated by your Physiotherapist.
- Extend the knee from the lunge position and repeat as per prescribed repetitions.
4Lateral Hopping
- Set up two points on the ground roughly 30cm apart.
- Begin in the middle of the two marks.
- Hop on one leg over one of the points, then back over the other point.
- Try not to land on the points, make sure you jump all the way over.
- Repeat as many times as your Physiotherapist has prescribed.
Each side. Daily