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Physiotherapist Jason Pongracic
Updated 20-6-25
How Often
Complete once per day
Additional Notes
Easy exercises once per day
Harder exercises once every 2nd day

KNEE IN BRACE
- KEEP IN SAGGITAL PLANE/STRAIGHT LINE WITHOUT TWISTING

Please let me know if any of these are too easy or too hard
- you can easiliy make each harder by holding for longer or doing more reps eg. 3 x 15 or 3 x 20
1Knee Extension
3 sets of 10 reps
5 seconds
  • 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
2Straight Leg Raise
3 sets of 10 reps
5 seconds
  • Sitting upright with the legs out long or lying flat on your back.
  • Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
  • Turn the toes slightly outwards.
  • Lift and lower the leg.
  • Repeat as per Physiotherapist guidelines.
3Wall Squat [Shallow]
3 sets
30 seconds
  • Stand against a wall with your feet out in front of you.
  • Slide down the wall into a squat position.
  • Hold for length of time designated by your physiotherapist.
  • When finished, don’t use your legs to push yourself up the wall.
  • Instead, lean forward and use your hands to push yourself away from the wall.
4Chair Squat [Deep]
3 sets of 10 reps
  • Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
  • The feet should be hip width apart.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.
5Bridge [Arms Crossed]
3 sets of 10 reps
  • Come into a lying position on the mat with the hands crossed over the chest.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • The knees should be bent to roughly 90 degrees.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
6Hip Abduction
3 sets of 10 reps
  • Position yourself in side lying with the target side uppermost.
  • You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
  • Extend the top leg so the knee is straight.
  • Take the heel to the back of the mat.
  • Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
  • Repeat as per Physiotherapists instructions.

7Heel Raise
3 sets of 10 reps
  • Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Push up onto the balls of your feet by lifting the heels from the ground.
  • Slowly lower yourself to the ground.