1Chair Squat [Shallow Staggered]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- Stagger the feet – the foot closest to the chair will be the working limb.
- 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.
2Bridge [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.
3Deadbug
- Lie on your back with knees bent up.
- Slowly one leg at a time bring your legs into tabletop position.
- Extend both arms to the ceiling directly in front of your chest.
- Extend opposite arm and opposite leg away from your trunk breathing out as you do.
- Bring the arm and leg back to the start point while breathing in.
- Repeat on the opposite side or as prescribed by your Physiotherapist.
4Sit To Stand [Single Leg]
- Position yourself in front of the chair of choice without the back of the leg contacting the chair.
- Shift the weight onto the target leg and lower down so your bottom contacts the chair.
- During the lowering phase, ensure the hips stay level and square to the front.
- Bend the knee and simultaneously send the hips back behind you.
- Stand from the chair using the target limb.
- Straighten the knee and tuck the tailbone under at the end of the movement.
- Repeat as per Physiotherapist’s guidelines.
Use pillow under bottom if needed
5Crab 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.
6Plank [Kneeling]
- Come into a 4 point kneeling position.
- Bring the hands in front of the shoulders.
- Keeping the weight in the knees and fingertips, bring the body weight forward to position the shoulders above the wrist.
- Keep the tailbone tucking under and the shoulder blades drawing together.
- Maintain eye level with the finger tips.
- Imagine drawing your belly button towards your spine.
Shoulder taps
7Plank [Full]
- Come into a 4-point kneeling position and reach the hands in front of the shoulders.
- Press through the hands as you curl the toes under and straighten the knees.
- There should now be a straight horizontal line from the head to the tailbone.
- Draw the lower belly away from the waist band of your pants.
- Ensure that the buttocks remains in line with the shoulders.
- Note: this can also be performed on the elbows if the wrists are limiting.
8Abdominals Hover
- Complete on a soft surface such as an exercise mat.
- Position the wrists directly under the shoulders and the knees under the hips.
- Engage the core by drawing the lower belly away from the waistband of the pants.
- Curl the toes under and lift the knees off the ground.
- Hold as per Physiotherapist guidelines.