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Physiotherapist Jennifer Sartor
Updated 10-6-25
How Often
Complete three times per week
1Thumb Abduction
3 sets of 10 reps
  • Sit comfortably by a table or bench.
  • Place your forearm and hand on the table with your thumb pointing up.
  • Interlace an elastic band around your thumb and hand.
  • Extend your thumb upwards until it points to the ceiling and lower back.
  • Further directions may be progressed by your Physiotherapist.
2Sit to Stand
3 sets of 10 reps
Red Band
  • Sit towards the front of your chair and tie your prescribed theraband above your knees.
  • Widen your foot and knee position while sitting to add tension through the band.
  • While maintaining the tension through the band, rock forward and press through your heels to come to a full standing position with your knees straight (with or without using your arms for support as advised by your physiotherapist).
  • After reaching a full standing position, slowly lower yourself to the chair returning to a seated position.
  • Repeat this exercise as directed by your physiotherapist.
3Bridge
3 sets of 10 reps
Red Band
  • Pull the knees out against the band. Keep pressure on the band.
  • While pulling out against the band, push through your feet to lift your hips away from the floor.
  • Lower down while keeping tension on the band.
  • Repeat.

4Single Leg Heel Raise
3 sets of 10 reps
1kg
  • Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Take your weight onto the right leg removing your left leg from the floor.
  • Gently transfer your weight to the ball of your right foot.
  • Push up onto the ball of your foot by lifting the heel from the ground.
  • Slowly lower yourself to the ground.
  • Try to go up fast and down slowly.
  • Repeat as per Physiotherapist guidelines.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

No support

5Gastrocnemius
2 sets
30 seconds
  • Stand with toes pointing straight forward.
  • Step one leg out in front – make sure your toes are still pointing forward.
  • Keeping your back knee straight and back heel on the floor, bend your front knee.
  • You should feel a stretch on the back of your calf.
  • Complete as per Physiotherapist instruction.
6Biceps Curl
3 sets of 10 reps
2kg
  • Stand, holding a dumbbell with the chest proud.
  • Position the hands palm up.
  • Keeping the elbow in line with the side body draw the wrist up towards the shoulder.
  • Control the return.
7Shoulder Press
3 sets of 5 reps
2kg
  • Come into a standing position with the shoulders back and the head positioned directly over the pelvis.
  • Take the weight prescribed with both hands.
  • Bend the elbows with the palms facing forward and extend the weights overhead.
  • Keep the wrist above the shoulder as the elbows extend.
  • Lower with control to the start position and repeat as per Physiotherapist prescription.
Jennifer Sartor Physiotherapist Newcastle Budgewoi

Slowly increase reps up to 10 reps 3 sets as able

8Step Up [Gluteal]
3 sets of 10 reps
  • Place the leg you are wanting to train on a step.
  • Hinge at your hips, leaning forward so that your knee is above your ankle.
  • On a count of roughly 3 seconds, step up with other leg.
  • As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
  • As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
  • Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
  • Repeat this as many times as your Physiotherapist has prescribed.