1Single Leg Heel Raise
- 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.
2Side Plank [Kneeling]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
3Ankle Eversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming outwards away from the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists guidelines.
4Bridge [Staggered]
- Come into a lying position on the mat with the hands by your side.
- 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.
5Single Leg Bridge
- Come into a lying position on the mat with the hands by your side.
- This will reduce the amount of support provided by the upper limb.
- Bend the knees with the heels in line with the sit bones.
- Lift the non-target leg off the floor.
- Press through the foot to lift the hips up.
- Focus on keeping the pelvis level.
- Repeat as per Physiotherapist guidelines.
6Single Leg Balance
- 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.
73-Way Reach
- Start Position: Stand on one leg with a slight bend in your knee. Position three cones in front of you: one directly ahead, one slightly to the left, and one slightly to the right.
- Foot Reach (Left): While maintaining balance on the standing leg, extend your free leg across your body to tap the cone positioned to the left. Then, return to the centre.
- Foot Reach (Centre): Next, extend your free leg forward to gently tap the centre cone with your toes, then return to the starting position.
- Foot Reach (Right): Tap the cone to the right with the same foot, maintaining balance.
- Upper Limb Reach: After completing the foot taps, reach forward with your hand to pick up each cone one at a time, returning to the standing position after each reach.
- Reset: Repeat the entire sequence on the opposite leg.
- Complete repetitions as prescribed by your physiotherapist.
8Single Leg Balance [Pillow]
- Position yourself next to the wall to use if balance is lost.
- Place a doubled over a pillow, yoga mat or piece of foam underneath the affected foot.
- Aim to maintain balance for as long as possible in this position.
9Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.