Back and Ankle

• Come into a sitting position with affected limb out long.
• Position a towel underneath the leg to elevate the foot.
• With a straight knee, move the ankle so the toes are pointing towards the ground.
• Return to a comfortable resting position and repeat.
• Repeat as per Physiotherapist guidelines.

• 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.

• Resting your forearms against the wall.
• Let your hips sink forward to create an arch in your lower back.
• Increase movement within comfort if you find this movement relieving.
• Repeat as per Physiotherapist instructions.

Glute and hip release:

• Stand against the wall with the ball between the back of the hip and the wall.
• Slowly move your body around to target tight spots.
• Adjust the intensity by lifting or lowering your body.
• Hold pressure on any sore spots until the tension releases.
• Switch sides and repeat.

Shoulder and upper back release:

• Stand against a wall with the ball between your shoulder blade and the wall.
• Gently roll the ball up, down, and side to side, focusing on areas of tension.
• Maintain steady pressure on tight spots for 20-30 seconds, then continue rolling.