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Physiotherapist Ashley Thompson
Updated 26-11-25
Booking Code ZXDE61
Next Appt Wed 17 Dec @ 3:15pm
1Bridge
3 sets of 8 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
Ashley Thompson Physiotherapist Newcastle Budgewoi

Trial staggered stance

2Row
3 sets of 8 reps
Yellow Band
  • Secure the resistance band to a door handle or pole.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.

3Book Opening
12 reps
  • Lie on your side with your head supported and your knees bent up to 80-90 degrees.
  • Place your arms in front of you in front of your chest with hands together.
  • Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
  • Rotate with the breastbone and ensure the pelvis remains still.
  • Hold at the end of movement for a breath.
  • Lift the arm up and reverse the semicircle movement until back at the start.
  • Complete as per Physiotherapist guidelines.
4Piriformis
  • Come into a sitting position on a chair.
  • Position the ankle of the target limb onto the opposite knee.
  • Allow the knee to open towards the floor.
  • Sustain as prescribed.
5Sciatic Nerve Slider
  • Sit on a chair with your feet hanging freely.
  • Slouch through your back and drop your shoulders towards the ground.
  • Look down towards your feet, bend your knee back, and point toes to the ground.
  • This is the starting position.
  • Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
  • Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
  • Repeat this movement as many times as your Physiotherapist has prescribed.
6Chair Squat [Deep Staggered]
  • Come into standing in front of a low chair.
  • 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.
Ashley Thompson Physiotherapist Newcastle Budgewoi

Using band around legs

7Squat
3 sets of 8 reps
  • Standing with your feet hip distance apart.
  • Have both feet facing forward.
  • Think about leading the movement from your sit bones.
  • Gently bend your knees and then swing your sit bones behind you.
  • Let your trunk lean forward while trying to keep your spine aligned.
  • Keep the back of your neck nice and long with your chin tucked in.
  • Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
  • Press through your feet in the ground and come back up into standing position reversing the movement.
Ashley Thompson Physiotherapist Newcastle Budgewoi

Heel elevated