Everyday

• Secure the resistance band to a door handle or pole.
• Keep the resistance point in line with the belly button.
• With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
• As you pull back, focus on squeezing the shoulder blades together.
• Control the return.

• 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.

• Position yourself next to a bench, chair or wall for balance support as needed.
• Take one foot next to the big toe of the standing leg so the heel is contact.
• Attempt to hold balance here for a designated time frame and steady with support if needed.

This is to target your left side:

• Begin in a half-kneeling position with your left knee on the floor and your right foot forward, creating a 90-degree angle at both knees.
• Position yourself so that your right side is facing the wall, about 30 cm away.
• Engage your core and keep your hips squared forward.
• Extend both arms straight in front of you at shoulder height, with palms together.
• Keeping your lower body stable, slowly rotate your left arm open towards the wall, following your hand with your eyes.
• Try to touch the wall with your left hand while keeping your right arm extended forward.
• Hold briefly at the end of the movement, then return to the starting position with control.
• Complete repetitions as prescribed by your physiotherapist.

• Come into 4 point kneeling on a soft surface.
• Widen the knees to the width of the mat or as comfortable.
• Gently pushing through the palms, send the buttocks towards the heels and allow the arms to rest on the mat.
• Breathe deeply into the belly and relax the shoulders, neck and jaw.
• Sustain as advised by your Physiotherapist.

• Attach a resistance band to a secure anchor point at chest height.
• Stand side-on to the anchor point with your feet hip-width apart and knees slightly bent.
• Hold the band with both hands at your chest, interlocking your fingers or gripping the band firmly.
• Step away from the anchor point until there is tension in the band.
• Engage your core by gently drawing your lower abdomen in and bracing as if preparing for a light punch.
• Press your hands straight out in front of your chest until your arms are fully extended.
• Keep your shoulders relaxed and down, and avoid letting your torso rotate towards the anchor.
• Slowly bring your hands back to your chest with control.
• Turn around and repeat on the other side.
• Complete repetitions as prescribed by your physiotherapist.

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
• Engage your core and keep your chest lifted and back straight.
• Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
• Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
• Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
• Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
• Complete repetitions as prescribed by your physiotherapist.

• Lying on your back with your knees in crook lying – other positions include feet on the wall or feet up on a chair or couch at 90 degrees thigh bone and shin horizontal to the ground.
• Ensure your head is supported.
• Place your hands around the base of your rib cage.
• Relax your shoulders.
• Begin by breathing through your nose for a count of 2 – try and breathe wide into your hands i.e. wide into the side ribs or base of ribs.
• Breathe out for a count of 3.
• Complete for 3-5 mins or as instructed by your physiotherapist.