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Physiotherapist Jai Wadwell
Updated 11-6-25
1Sciatic Nerve Slider
3 sets of 5 reps
  • 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.
2Hip Abduction [Seated]
3 sets of 10 reps
  • Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
  • Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
  • Engage your core and keep your back straight throughout the movement.
  • Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
  • Hold the end position briefly, feeling the muscles on the outside of your hips engage.
  • Slowly bring your knees back to the starting position with control.
  • Complete repetitions as prescribed by your physiotherapist.
3Lumbar Flexion Mobility
5 sets of 5 reps
  • Stand in front of a bench and place your hands on top of it to help lightly support your weight.
  • Keeping your hands on the bench, walk slowly backwards within a comfortable range and return.
  • Your centre of mass should remain over your feet.
  • You should feel a gentle stretch near the base of your spine.
  • Complete this exercise as prescribed by your physiotherapist.
4Deadlift [RDL]
3 sets of 10 reps
  • Stand on the affected leg with the knee softly bent.
  • Hold the weight either with the hands at each end as shown or with a grip so the palms are facing the legs.
  • Use the toes of the unaffected leg for stability however the weight should be in the standing leg.
  • With the arms relaxed lower the weight towards the knee.
  • The hips move backwards and the knee maintains the soft position without bending.
  • When the point of tension is reached through the muscle at the back of the thigh, slowly return to the starting position.
5Toe Taps
3 sets of 10 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.

6Shoulder External Rotation
3 sets of 10 reps
  • This exercise can be completed in sitting or standing.
  • Ensure that the head is stacked above the pelvis in an upright position and the chest is open.
  • Take the resistance band prescribed with both hands in a ‘thumbs up’ position.
  • The band should be taut.
  • Position the elbows by the side and pull the band apart, drawing the shoulder blades together.
  • Maintain the 90 degree bend at the elbow.
  • Slowly return to the start position and repeat as per Physiotherapist’s guidelines.

7Row
3 sets of 10 reps
  • 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.