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Physiotherapist Ashley Thompson
Updated 11-6-25
1Piriformis
  • Start by lying on your back with knees bent comfortably and feet on the ground.
  • Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
  • Lift the knee and grab the underside of your thigh.
  • Pull your thigh towards you until you feel a stretch in the side of your hip.
  • Sustain as per Physiotherapist guidelines.

2Piriformis
  • 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.
3Bridge
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.
4Knee Extension
3 sets of 8 reps
  • Come into sitting on a high chair with free space behind the backs of the leg
  • Roll onto the sits bones to ensure you are sitting up tall
  • Extend the target knee out in front of you with control
  • As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip
  • Slowly return to the start position
  • Repeat as per Physiotherapists guidelines
Ashley Thompson Peak Physio

Half range

5Cervical Retraction
3 sets of 10 reps
  • Stand or sit with an upright posture.
  • Draw the chin slightly down and back.
  • The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
  • A prompt which may be helpful is “imagine giving yourself a double chin”.
  • You will feel a gentle activation of the muscles in the anterior aspect of the neck.
6Toe Taps
3 sets of 8 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Bring one leg up into tabletop position and then bring the other leg up into tabletop position.
  • Slowly lower one leg back to the floor and then the other leg back to the floor.
  • Maintain your abdominal contraction and neutral pelvic position throughout.
  • Repeat as per your Physiotherapist instructions.