1Marching
- Stand tall with your feet hip-width apart and shoulders relaxed. Position yourself near a stable surface, such as a countertop or sturdy chair, for support if needed.
- Engage your core muscles to maintain an upright posture and keep your gaze forward.
- Slowly lift one knee towards hip height, or as high as comfortably possible, keeping your foot flexed and avoiding leaning backward.
- Lower your foot back to the floor with control.
- Repeat on the other side, alternating legs in a steady marching motion.
- Continue as prescribed by your physiotherapist.
alternating between high knee marching and heel to hip marching
2Hamstring Curl [Seated]
- Secure the resistance band around the ankle of the target limb to an anchor point at knee height.
- Come into upright sitting by rolling forward onto the sit bones.
- Keeping the back of the thigh in contact with the chair, pull the foot back to the chair.
- Aim to bend the knee to or beyond 90 degrees.
- Slowly return to the starting position whereby the knee is extended.
- Repeat as per Physiotherapists guidelines.
3Knee Extension
- Come into an upright sitting position.
- Position a swiss ball or foam roller as demonstrated below, in front of the target limb.
- The ankle should be directly underneath the working knee at 90 degrees.
- Begin to press out as if you were attempting to straighten the leg.
- The ball/roller should stop the leg from moving beyond 90 degrees.
- Sustain the contraction as prescribed by your Physiotherapist.
use opposite leg for resistance as practised
4Shoulder Internal Rotation
- Position yourself with the elbow tucked into the side body.
- Open through the chest.
- Thumb directed towards the roof.
- Position the affected arm closest to the resistance band.
- Maintaining the above position, move the forearm towards the belly.
- Control the return to neutral.
- Repeat as per Physiotherapist’s guidelines.
5Shoulder Internal Rotation
- Hold the dowel with both hands behind the back.
- Using the unaffected arm pull the affected hand behind the back.
- Again you are working within limits discussed with your Physiotherapist.
- Sustain as per Physiotherapist guidelines.
use similar position of video and complete chicken wing movement