1Heel Raise
- 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.
Every 2-3 days
2Tandem 2
- 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.
Daily. Stay near stable surface for support. To make it easier, position your feet further apart
3Knee Flexion [Overpressure]
- Lye on your back with a towel.
- Bring up one leg and place the towel over the bent knee.
- Use the towel to bend your knee up and pull against the towel to increase the stretch.
- As the stretch sensation settles you can increase the pull from the arms to increase the stretch.
Daily
4Wall Squat [Shallow]
- 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.
Put a towel behind your back. Every 2 -3 days,
5Bridge [Staggered Arms Crossed]
- Come into a lying position on the mat with the hands across your 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.
- 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.
Complete on each side. Aim for every 2-3 days
6Hamstring Stretch [Forward Bend]
- Stand with both feet flat on the floor and knee straight.
- Slowly fold at your hips and glide your hands towards the toes.
- Keep your knees straight.
- Hold for as prescribed by your physiotherapist.